8.99 mi, 1:21:30, 9:04 avg, HR 156 bpm
Today's workout was supposed to be 6x1k @4:16 (6:51 pace), with 2 mile warm up and 2 mile cool down, 2:30 between repeats.
I started out a little bit too late and it had gotten a bit too hot out for speed work. I did the first 4 ok with the last one maybe a second too slow. But then I felt way too beat up and overheated and decided it wasn't worth it. I had the workout preprogrammed into my watch so when the 5th one beeped to start I did pick it up a little and went faster than if I had really quite. For the 6th one I went a little bit faster so it was at least in the ballpark of my goal.
Splits: 4:05, 4:11, 4:13, 4:17, 4:46, 4:22
In retrospect, maybe it wasn't the heat but the first two, or a combination of both.
Did the repeats on the Lake Dan preserve trail, going out and back so I could grab my drink bottle on the jogs if needed.