Gorgeous day for some intervals, 65°F and sunny with a very slight breeze. I got in a 2 mile warm up, 5 X 1 mile starting at 6:20 and working down to 5:38 with a 200 meter jog between each mile, and about 3 miles for a cool down. Total of 10.5 miles which is also my longest run in a couple months. I'm beat but it felt awesome!
Ran on crushed cinders on a riverside rail to trail.
Double threshold day, third week in a row.
AM - 8X 1K with 200 m jog (about 1 min) - 8 miles for the session; might have run those too fast, HR was over 90% of max when the goal is keep it below about 88%. I just kept hitting 4:05s when 4:10 probably would have been better Perfect morning for running, 50s light breeze at first but it was picking up as it went
PM - 4.7 miles with 6X 90 seconds at 8K to 5K race effort on dirt trail with 45 second recovery and then two fast reps at mile race effort