noon: NIST 6 41:52, HOT!
p.m.: track workout, Washington-Lee H.S. 3 mi warm up/2 mi cool down
9 sets of drills (~2 miles) + 20 x 400m with 200 rest 73.9, 74.1, 74.0, 74.5, 74.8, 74.3, 74.4, 73.6, 75.2, 74.1, 73.2, 72.9, 74.0, 72.8, 72.2, 72.8, 72.8, 73.2, 72.3, 72.2.
Very hot, very humid! The goal of this workout was to run each set of five with a negative average split, starting with 5k pace (75) and working down. I was somewhat successful, though there were certainly occasions where I lost concentration. By the time I was done it literally looked like I had jumped in a swimming pool. I'll bet I lost 5 lbs in water weight. I took a short water break after each set of 5. By the way, you might noticed that I changed my picture to highlight the fact that XC season is just around the corner!
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