PM: 12 miles, averaged 7:49. HR 161.
20' Tempo + 10 x 1' On/Off
I was tempted to wait another day, but then just went with it. Warmed up 30 minutes with a few strides. I avoided the geese who have just hatched goslings in the last day or so. It was a little windy, but cooler than yesterday. I started slow and then worked my way down. I thought for sure I was slowing down in the last mile, but I was speeding up considerably. I got into the wind and the ever so slight grade change and died with 30 seconds to go. I collected myself and did my 5' jog and went into the last part of the workout. First 5 were at 10k effort and the last 5 were at 5k effort (more or less)
Splits: 6:27, 6:20, 6:09, 6:13 for the partial, 6:18 average
The 1' were roughly 5:40-5:58. Cooled down just over 2 miles. This was a fiarly difficult workout. About the same effort as last week, but with more tired legs plus the bonus part of the session.