Got up early and went down to Ironworks before work. Didn't climb for long - my ankle was a little sore and climbing takes good footwork as much as anything.
4x1600 - Tempo Runs, with 2 minute recovery. Splits:
96,98,95,99 (6:28)
91,96,97,97 (6:21)
94,96,96,97 (6:23)
96,96,95,95,98 (6:22 + extra lap)
Finished with 5x75m form drill (accelerators).
+10 min Warmup/Cooldown.
Really rainy and windy today. Made it hard to keep even splits. I probably could have run a little faster, but I think this was a good place to start.
Running50:00 [2] 5.5 mi (9:05 / mi) shoes: Brooks Adrenaline
At the Marina, near sunset. Mostly a pretty easy pace with a few faster bits. Wetlands were very very wet. Lots of birds out, and some long eared rabbits.
route