Running (Threshold intervals) 31:09 [4] 3.2 mi (9:44 / mi)
shoes: Salomon SC 3 Bl/Bl
Local terrain. Old jeep trail loop. Best workout in quite a while, wasn't even planned. Started in the sun, finished while it was snowing!
Warm up: 3 x [2 x loop], 1.2 miles: 449, 419, 405 Total: 1313
(continuing from warmup without stopping...)
Intervals: 2 x [4 x loop] then 1 x [2 x loop], 2 miles:
351, 338 [59], 335, 331 [107], 320 Total: 1756 + 206 rest (Avg: 335)
Pace was faster than previous interval workouts here, and I covered more distance but with no more rest. The last 2-lapper was :10 better than my previous best.
A month ago, when I first did an interval workout on this loop, I did 3 2-lappers averaging 340 and said doing 5 would be great. Today I did 5, averaging 5 secs faster per interval, and only resting twice (instead of 4 times).
SNOW: earlier in the day, there were periods of hail interspersed with sun, then there were a couple of periods of snow flurries. We'd made a pancake brunch, so didn't think about running until early afternoon. The sun was out, though it was very cold, but we decided to go for it. Halfway through the workout, it started snowing, and for the last interval, it was snowing hard enough that it was getting in my eyes and making it a little difficult to watch my foot placement. But it was fun. Soon as I finished, though, I zipped into my house to get my gloves before cooling down.
[Threshold intervals]
Running warm up/down 7:00 [2] 0.4 mi (17:30 / mi)
shoes: Salomon SC 3 Bl/Bl
After 3+ mins of a little recovery jog and going into the house to get gloves, jogged nearly two loops, then, with L, back towards the end of the field.
Walking warm up/down 12:00 [2] 0.4 mi (29:59 / mi)
shoes: Salomon SC 3 Bl/Bl
Continuing with L, down to MacKenzie's then over to our new waterfall. By then it had stopped snowing and it was sunny and everything looked gorgeous. Finally walked up the trail behind our house.