The quads felt heavy in today’s tempo at MP session. Kyle and I took on the rolling Mossman hill loop with adequate rest. It was about nine minutes mostly with the septic guy selling me expensive chemicals.
Garmin: loop one was 3.85 miles for 20:42 pace 5:22\mile.
Garmin: loop two was 3.53 miles for 20:50 pace of 5:53\mile.
USATF has this at 3.38 miles. Calculated paces then are 1-6:07, 2-6:09.
Easy does it is what I am hearing from multiple sources. A more proactive approach to flushing out the legs is probably needed.
Training: am, 40, 11.9 miles in 1:24:20, 7:03 average pace with 2 x 20 at MP