9.66 mi, 1:19:11, 8:12 avg, elev gain 122 feet
Workout of the day 4x1 mile @10k pace, then 4x400m @5k pace, with 2 mile warm up and 2 mile warm down.
I am beginning to dread these workouts a little less each time even though the schedule keeps slowly increasing the difficulty. I was hoping for cooler weather but temps have gone back up slightly, but no worse than what they have been. I was feeling slightly less than excited but just wanted to get it done (however I'd end up feeling great at the end).
I used the Westlake loop consisting of Lakeview and Village Way which contains 3 small hills. Ran the first repeat clockwise, next one counterclockwise, and then repeated. The mile finishes up about a quarter mile from the house so I use the jog back to the house as the rest portion (and grab a quick cold drink from the bottle I left in the driveway). One direction is a little harder than the other.
Splits for the 1 mile repeats: 6:38, 6:44, 6:35, 6:48
Next up were the 400's: 1:35, 1:32, 1:34, and 1:27
The last one felt great because it was the last one and running under 6:00 pace for a little made me feel fast.
Finished off with the 2 mile warm down which I had to cut slightly short due to a meeting at work.
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