Flourtown Tempo Loop - 16.25 miles, averaged 7:05. Big Workout.
Warmed up 4 miles and did about a third of a mile at marathon pace. A beautiful fall day, about 60 degrees and sunny to start with a good fall breeze. I decided to shed my shirt on my secret hanger as it was definitely getting warm enough. Did some strides, which I haven't been doing much before workouts just to keep the mileage continuous.
4 x 2 Mile with w/ ~3:40 recovery jogs
Set 1: 11:56 (5:59, 5:58); 3:12 recovery @ 9:12
Set 2: 11:50 (5:55, 5:54); 3:57 recovery @ 8:30
Set 3: 11:54 (5:56, 5:58); 3:47 recovery @ 9:12
Set 4: 12:03 (6:00, 6:03); Total average just under 5:58
3 mile cool down.
EXACTLY 10 seconds faster than a month ago, but with slightly longer recoveries (not really enough to be that significant). Probably a PR for the workout effort-wise given when I did this in March it was 19 degrees and I ran 5:54/5:55 in screw shoes! This loop is definitely less forgiving. I was working toward the end, but I have done the workout enough to know where the effort should be. This was slightly harder than the one a month ago if memory serves me.
PM: Neighborhood - 4.25 miles, averaged 7:44
Broke in a "new" pair of Kinvara 2s. My old ones are splitting. Could go some more miles, but at $50 I think they don't owe me anything.
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