AM: 10.6 miles, averaged 7:34. HR 159.
30' Broken Tempo
Not sure what else to call this workout. It starts at 10' and decsends by 2' each interval down to 2'. Recovery jogs were 3'. Ran by effort, trying to drop the pace each interval. I nailed it. Paces are starting to get back down there, but plenty of work to do. Pleased with the effort and outcome today. It was 81 degrees when I finished with humidity in the upper 60% range and lower 60 range for the dew point. Not terrible, but not ideal. I felt very strong on this workout. It helps to run in a straight line and keeping your head and eyes forward.
10' @ 6:34, 8' @ 6:24, 6' @ 6:11, 4' @ 5:59, 2' @ 5:46 (6:18 avg)
2.2 up/2.3 down
PM: 24-mile ride. HR 125. I had a blast. Hills are hard on a bike though.