3.1 miles to Courtland area, drills, and strides, then 8 x 1200 @ LT w/ 400 recovery (they were actually standard measurement, but more digits and fewer decimals make it look harder :)). There was a good bit of wind, so I figured getting down to 6:18-6:20 or faster wouldn't do me any good, so I planned on 4:45-4:50 (6:20-6:28) would be fine and even 6:30 would still be fine into the wind. Ended up scattered with paces, but I guess the terrain varies just a touch: 6:24 (4:48.0), 6:26 (4:49.4), 6:23 (4:46.9), 6:24 (4:48.3), 6:29 (4:51.8), 6:26 (4:49.2), 6:24 (4:47.8), 6:20 (4:45.1). Averaged 4:48.3 or 6:24.
3.35 mile cool down. Beautiful day for the 11th of January. 54 and Sunny even at 5:33 PM Throat was a bit dry and swollen, but I made it through. Effort was comfortably to moderately hard. End of last two repeats were quite hard as would be expected. Last fall this would have been about 15k pace or a touch faster I think, so I am pleased with being here at the start of this cycle since I know it will drop. | 