Running warm up/down (Rough Grass, Trails, Fore) 35:00 [2] 5.0 km (7:00 / km) +25m 6:50 / km
shoes: R-Heavy Winter Running Shoes
Running intervals (Uphill Trails) 12:25 [4] 2.3 km (5:24 / km) +264m 3:26 / km
shoes: R-Heavy Winter Running Shoes
Mt. Joy Cannon sign to top. (Nice to be running in cool weather, except that it was cold... :)
Aiming for 5x, but 2nd & 3rd lagged to pushed 4th hard and bagged it.
1:35 + 1:58 = 3:33 aiming for moderate, consistent pace on first hard interval in nearly 2 weeks.
1:36 + 2:03 = 3:39, visualizing Boris & Mihai trying to pass me, part of the time.
1:50 + 2:03 = 3:53, thinking about a 4-week moving average plot of training on Attackpoint on the first half. Saw what that did to my split... Not good.
1:29 + 1:51 = 3:20 (PR), visualizing Kenny W. Jr. and trying to run like him. Which to me, means keeping my form and tempo more or less the same and trying to push harder to move 10% farther with each stride. Was hard, muscles even felt a little sore from pushing, lungs really felt pushed, but noticed my pace was good as a result, and consistently refocused efforts to push hard. It worked.
I think I'd do these intervals better with other people nearby.