AM- 5.5 miles on the golf course. Wore fleece gloves and shirt and almost needed a hat, too.
PM- Big Workout. Met Paul and Cody at the fairgrounds and we ran the North Logan loop. 5.5 miles warmup, then did 5x4 min at CV pace (aiming for sub-5:30 pace) with 2 min rest. Legs felt a bit sluggish on the warmup but felt good during the workout. Here are the splits:
4:00, 4:00, 4:00, 4:00, 4:00. Ha ha, just kidding. No, those really were the splits, but here is the pace for each one:
5:05 (big downhill, not even working hard), 5:28 (gradual uphill), 5:28 (predominantly uphill), 5:14 (flat- only one I didn't feel great on), 5:10 (slight down). 5:17 avg for the workout- much better than my goal.
Felt real good- probably had another one or two reps in me, but no need to push it. Just over 4.5 miles cooldown. 14.85 miles according to mapmyrun.com, 1:45:26, 7:06 avg. Last Big Workout of the year- a few more 8-13 mile workouts left, though. After a few easy, low mile weeks, it felt good to nail this workout. Good confidence booster that I haven't been losing fitness. Strangely, my legs felt much better at the end of today's hard workout than at the end of yesterday's easy workout.
767- 431, Adrenaline- 133 | 