Daily Note

Up in Pentwater with the family this weekend. Never been here before. Left from the cottage we're renting at 9:50am when the weather was 65 degrees, sunny, 5 mph winds, and 75% humidity. Real nice morning for the weekly workout of 8x3' with 1' rest. Warmed up 2.2 miles in 16 minutes. Was lucky enough to find a stretch of road that was exactly the distance I wanted to cover in these three minute bouts (.56 miles or about 5:22 ppm). While heading east for reps 1,3,5,7 I hit this distance perfectly, except for the first one which was just a tad too slow...probably around 5:25 pace. On the way back, for reps 2,4,6,8 I was usually a bit quicker since I was coming back down the slight incline that I had just climbed on the previous rep. Probably averaged around 5:10ppm for these. Made for an average workout pace of about 5:16 which I'm pretty happy with, considering my 8K PR ppm is 5:23. All in all, this was a really tough workout. Near the end it definitely started to feel like an 8K...hard. Very pleased that I was able to keep my pace consistent though even when things got difficult. Legs felt a tad tired on the second to last rep (always the most difficult one in my opinion), but nothing too bad. Felt pretty smooth with good pacing. Cardio felt a tad off today, especially after the run, a wheezing feeling which is quite annoying. The one minute rest definitely went by quite quickly. Cooled down 2.5 miles at a pace that felt a lot slower than the 7:10 pace it ended up being. Some GI distress the last mile and a half or so which kinda sucks, but still very thankful it didn't hit mid workout. After: rolled, 50 push-ups, 20 squats, 20x core circuit. At 5:15pm, did Sally Up/Down (2:18, but nearly got past this barrier), also tried this out for abs, and then Pillar GS x 12. NB flats @ 231 miles.