PHEW. The weather is nasty. Weather.com shows the temperature at 73 with 90% humidity. I still refuse to blame my bad run on the weather.... I simply ran out of gas.
2.24 mile warm up - 13:23 pace
Silly walk
5 x 180/180 (walked the recoveries)
*9:26 average pace on run and 15:57 average pace on walk*
0.18 cool down - 11:51 pace
Total of 4.95 miles in 1:02:08. Overall pace; 12:33
Everything was okay until the cool down. Shortly after taking off I realized there wasn't anything left. The 180's were scheduled to be at 5k race pace (11:16), but I ran them much faster.
Lesson learned. Pull back a little for the benefit of the entire workout.
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