AM: 11.2 miles, averaged 8:01. HR 152.
20 x 1' On/Off @ 5k Effort
30'/20' down. It was fairly cold (39 degrees), but it warmed up a bit. 39 is fine with me anyway. Felt pretty good throughout the workout. Maybe a working a little bit harder than normal, but maybe this is the right effort for the workout as I was starting to really get blasted the last 10-15" of the last rep. About 5:43 average pace. Need to get the pace down on these. A cobweb clearer from the half marathon 9 days ago.
PM: 6 miles, averaged 10:02. HR 125.
Anxious and ticked off for now good reason, so I ran a little longer than my typical 4-mile shakeout after a morning workout.