ArcShake

Cool Down

8 x 3:00

Warm Up

Extendo Grant Park

Workout was 3 mile tempo starting at 5:20 and working to sub-5. That was followed by a mile jog, then 4 x quarter mile uphills and 2 x quarter mile downhills with the opposite jog as recovery.

Splits:
Tempo - 5:20.1, 5:08.2, 4:59.7
Ups - 4:22, 4:32, 4:18, 4:25 GAP
Downs - 5:06, 5:14 GAP

Overall this was kinda hard, but not awful.  The first two miles felt pretty controlled, but I had to work for it on the last one.  Luckily, I just dipped under the 5-flat.  Still a bit of disparity between the 5:10 pace and 5:00 pace effortwise.

I wasn't really looking forward to the hills, but they were alright.  Felt good about my uphill efforts.  Still not very good at downhill running (especially with switchbacks), but I was at least able to open up toward the end of each rep.

SOTW - "Lonely" by Joel Corry

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Nick French

3 mile tempo progression + 4 x uphill + 2 x downhill

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ArcShake

Cool Down

8 x 3:00

Warm Up

Extendo Grant Park

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