tempo 300s

58º and sunny in Sewanee with a light breeze.  Great weather for training.   My most common tempo set but a little slower with 30 sec mote rest.

Hoka trainers  

300m warmup, stretches, drills 

4 x 300m w/ 2:30min rest - 50.5, 50.5, 51.5, 54  (51.6 avg)

When in shape, I do these 2 sec faster with 30 sec less rest.  As usual, the last one was a butt kicker. But this is ok for Nov.  Next 4 x 300m tempo session, I'll take 2:15 rest.  Next time out will probably be Friday and I'll do long sprint foundation.  My feet have been surviving with a 2 days off in between track sessions.  I hope to do a Fri, Sun, Tues, schedule in Dec.

146.5 after workout.  The fat loss has been slow.