objective
warm-up
1 x 1 mi.@ 6:40*/
660 yard active recovery
1 x 1/2 mi.@ 6:40*/
660 yard active recovery
1 x 1 mi.@ 6:40*/
cool-down

* 6:40 = 6:15 per mile adjusted for heat index of 85°F

achieved
WU = 1.02 mi.
1.0 mi.@ 6:24/
0.5 mi.@ 6:24/
1.0 mi.@ 6:36/
CD = 1.95 mi.

total time = 51:51
total distance = 6.22

6:33 AM 80° 81% 2.5 mph (heat index=85°F)

Tough run this morning. I ran the Cochet Spring Loop since I was unsure of the status of the high school track (While cooling down on my way back home I swung by the track. It doesn't look like that project is moving very fast.)

I adjusted my times to account for what I estimated the heat index to be. My estimate turned out to be right on. It's a good thing I adjusted as the workout in these conditions was really taking the starch out of me by the time a started the last leg. Of course, I ran the early intervals too fast and also ran the recoveries too fast. This is typical for me and usually sets up for a bad ending.

I was glad to get this one in and look forward to tomorrow's rest day.

pre run
weight=164.5
body fat=22.8%
water & fun-size butterfinger

post run
slimfast & vitamin