AM: 13 miles, averaged 7:05. 10 Day Out Workout, 3.5 up/3.3 down. Few strides cooling down.
Well, 11 days technically but Wednesday is my "midweek workout get nothing else done in the morning day." Like last fall and spring 2013 I did a 10k wave tempo alternating ks @ HMP/MP. It's a difficult workout at this point in a buildup. It was around 60 and humid for November 11 with a little wind. Felt okay to maybe "just kind meh" but this is very typical. A day off yesterday didn't help but have me some rest so it helped overall. Stride felt clunky and had no turnover.
Goal was roughly 3:35 per k (5:46 pace) and recover at 3:55 per k (6:18 pace). Usually I will not be able to get down to my recent HMP and my MP will be too fast and as HMP gets slower MP gets faster. Not today, but I was on the track too. HMP intervals were consistent but MP was all over the place! My body was getting confused between a straight tempo and kilometer repeats. I'd start too fast or too slow then try to get on pace.
10k in 37:34 (6:03 pace) (5:50 for HMP/6:16 for MP)
PM: 5 miles.