AM- Working a second shift test today, so slept in a bit and did a BW after a morning meeting. Ran to the soccer fields and did laps on the .8 mile, paved trail. It was about 40 deg, and the trail is moderately hilly and there was a brisk headwind on the side that is uphill- looking at my heartrate data, my HR was about 140 on the downhill sides and 160 on the uphill sides. 3 miles warmup, then started the workout with splits of 6:18, 6:32, 6:31, 6:20, 6:16, 6:21, 6:21, 6:13, 6:26, and 6:22. About 6:00 pace on flat terrain, and the pace variations were generally related to which laps I had 2 uphills vs 2 downhills. Felt pretty good overall, much better than last Wednesday. Finished 16 miles overall in 1:49:35.
Hoped to be done with work at 8 pm to sneak in an evening run but testing took forever at work today and I didn't get home from work till 11. Going to sleep now.