AM 5:30 wake up and 45 mts core/cardio with the wife
Lunch
3x3 miles at marathon pace with .5 mile rests. I wanted to do this yesterday morning but following Jake's smart planning for not running in snow, I decided to modify to today. This morning was cold and dark and I didn't want the fear of slipping so I made time to do it during the work day.
This meant using my Wasatch tempo out and back. From 1300 S to just before it ends at about 2250 S is 1.5 miles. A tempo on this road is pretty nice traffic wise mid day but it does have miles as follows: 1 - 45 up and 22 down for net 23 up; 2 - 50 up and 50 down for net 0 (and a 180 turn); 3 - 22 up and 45 down. So it is not flat but not hilly either. Did the three sets in 5:58.8, 5:57.4 and 5:59.7 average. 5:58.6 total avg with miles between 5:53.6 (2nd mile) and 6:04.4 (1st mile) - evened otu after that. It wasn't hard until the last set and it was tough hanging on at the end there.
A great work out that left me spent. 2 up 2 down.
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