AM - 30 minutes very easy. Pre-breakfast shakeout, legs more stiff than I would like even factoring in the early hour.
PM - 55 minutes incl. 8k progression on the track. Not looking forward to getting out of bed from an afternoon nap and doing this workout due to both the cold weather and tight right calf. As bundled up as I've been for a track workout, who knows to what extent this effects the effort expended but every bit of it was necessary. Calf felt like garbage the first few minutes of the warmup but became better after that. Other than two dicey moments where I felt a possible twinge it held up. As for the workout, the plan was to go 90-88-86-84-82 for pace/lap for each 1600. Came in a second or two under for most of it, to wit:
5:57
5:49
5:42
5:35
5:24
effort was quite controlled for the first twelve laps, then noticeably more strenuous for the penultimate 1600. The final 1600 was pushing the red line esp. the last two laps. 14:39/13:48 for each half of the thing. As has been the case with track sessions this fall the numbers don't exactly impress but it got done at least.
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