8 mi. w/8x2 min.@ 6:26/mi. & 2 min. recovery
ACHIEVED
8.39 mi.@ 8:39/mi. including:
2.39 mi.@ 8:28/mi.
6:17/6:27/6:17/6:35/6:23/6:29/6:27/6:36 (mile pace for 2 minutes)
2.00 mi.@ 9:04/mi.
5:19 AM 44F 100% 1 mph mist
As usual, this workout became more ominous as it approached. Aaron joined me. This was the first time I've had a partner for the Big Workout. I picked him up at 5 then drove to the Y for my traditional start.
The humidity was so heavy it was like a very light rain. I started out hammering the intervals pretty hard. I'm sure Aaron's presence spurred me a bit. I was surprised as we progressed through the intervals that I was stretching my lead on him even though it seemed the pace of each interval was slowing. In the end, all turned out fine as I was close to the targeted pace. I was disappointed with our pace back after finishing the last interval. It needed to be about 30 seconds faster.
PRE RUN
weight = 161.5
FRS liquid concentrate
POST RUN
SlimFast
Later, water, multivitamin & 5-grain hot cereal w/1% milk
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