PM: 12.3 miles, averaged 7:34. HR 159.
4 x 10' w/ 3' Recoveries
Waited until the afternoon/early evening for this one. The weather was cool (just around 70) and fairly dry. Warmed up 2.7 with strides and decided to do them on the roads to avoid kids at the park even though it wasn't that busy. I figured for my 3k loop I would likley be able to run the interval and jog the recovery and start in almost the same place. Worked perfectly.
The workout ended up being a good bit faster than I thought I could run. I thought 6:15ish would be good given that I think I averaged 6:12 for the 8 x 5' workout two weeks ago. I think this as a small breakthrough on the way back to getting in shape.
Splits: 6:06, 6:03, 6:06, 6:06 (HR averaged 173 overall)
I paced very well, only sneaking a peak at my pace accidentally as I toggle to the correct screen and then toward the last 90 seconds of the last rep to make sure I wasn't dying. Tried to make it faster, but I likely started too slow to make sure I made it through. Cooled down 2 miles.