running intervals 34:48 [4] 7.62 km (4:34 / km)
shoes: Asics GT-2000 6
24 minute tempo of alternating 3-minute intervals at 4:00 pace and 4:30-4:40 pace. Did this on the flattish trails East of Peet's Hill. Used my watch to check distance every minute (.25k for the faster ones, .21-.22k for slower). This was hard. And cold. (There's frost on the ground and snow in the mountains.) But I really enjoyed it.
PACES: 4:01, 4:28, 3:58, 4:39, 4:06, 5:09, 3:58, 4:44.
Felt great first and second set, but on both 3 and 4 of the 4:00/k I was exhausted and my stomach felt terrible exactly 2:30 in, stopped both times for a few seconds (so close I know). So that sucked. Also the third slower pace was wayyyy too slow but I figured better to slow down on the "rest" intervals than on the faster ones.
Followed by 2 sets of 60, 45, 30 seconds with 1min jog between
running warm up/down 21:43 [2] 3.94 km (5:31 / km)
shoes: Asics GT-2000 6
Aaaaand Siri gets too much mileage again!!