AM: Brandywine Tempo Loop - 10.25 miles, averaged 7:45. HR 162.
4 up, 4 mile cutdown, 2.25 down with hard strides
Planned to go 6 but I needed to start slower and cut down more incrementally toward the end. Plan was to get into the 5:40s but I didn't and that's okay. I got what I needed today. It was about 80 and more humid than it was been. It was also very windy. 20-25 MPH.
6:16, 6:08, 6:05, 5:52
HR was 173 for the first mile then 181-185 for the last 3. Called it for 4 on mile 3, got out of the wind and finished mile 4 hard but without killing myself. Collected myself for a few seconds then jogged half a mile before doing some hard strides.
My fitness is coming along nicely. Consistency and patience.
Light core and stretching after.