Afternoon: 4.5 miles at steady pace - no watch
Evening: BIG workout today in 20-25 mph winds. Andrew and I were going to doa 8x1mile interval workout, but decided we would be miserable hitting target paces on the track in the high winds. So we opted to flip flop Friday and Monday workouts.
So today wound up being a long day with a 10 mile tempo at 1/2 marathon effort. The pace wound up being marathon pace, but with the wind and heat we were atleast somewhere between marathon and 1/2 marathon pace if not actually at 1/2 mp effort.
2 mile warmup then 5:55, 5:50, 5:46, 5:51, 5:48, 5:51, 5:41, 5:54, 5:53, 5:45. Andrew was hurting after 6 so he stopped at 7, that made the last 3 in the wind a little more challenging for me. I didn't push the pace though, I just took what the day was giving me. I doubled back with some water and met up with Andrew to finish the cooldown to his house. Then I added another 3-4 miles for a total of 18.
Avg. run pace 6:37
Avg tempo pace 5:49
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