AM: Springside Track - 13 miles. HR 153.
8K tempo in 29:42 (5:58 avg), 400 jog, 4 x 200
6:01.8, 5:57.1, 5:54.1, 5:54.6, 5:53.3
37.1, 36.3, 35.7, 34.4
A little slower than I wanted. I figured 5:50 would be about right (10 seconds slower than mile repeat average) starting around 5:55 finishing at ~5:45. I just didn't have any turnover today. This is why I need 2 easy days between workouts. Effort felt right. HR was over 180 the last three miles if my monitor was correct. I think it was wonky as I was hitting 200+ on my 200s but I didn't take much recovery after the tempo even though I was crawling.