Early morning run. Got out at 4am and the heat is coming. Was 70 or so with a South wind. Got in 2 miles solo. The first was warm-up then hit 1 mile at tempo pace. Waited 10 mins for the rest of the guys to come. And only Aaron showed up. So we hit another warm-up mile which was into the wind and some uphill. Then we started into the tempo again. Goal was 1 warm-up then 5 at MP(8:12) then 1 cooldown. Ended up being a mix of stuff really. And last 2 was into the wind and uphill at parts. Throwing off the paces a bit more. I guess 3 at MP was good enough.
Mile 1 8:50
Mile 2 8:07
Mile 3 8:57
Mile 4 8:11
Mile 5 8:08
Mile 6 8:35
Mile .75 6:26(8:40 pace)
TT 57:17 AP 8:31 |