Speed Work

Speed work, pyramid of 400m, 800m, 1200m, 1200m, 800m and 400m. Was hot out, in the 90s with high humidity. Heat index over 100. I felt all right the first few intervals, but then I ran out of gas some. Warmed up for .5 mile at 10:12 pace, then stretched, then warmed up for about .3 miles at 11:50 pace, then did 1/4 mile repeat at 6:45, 1/2 mile at 7:24 pace, 3/4 mile at 8:09 pace, 3/4 mile at 8:22 pace, 1/2 mile at 8:25 pace and finished with a 1/4 mile at 7:14 pace. I then had a 1/2 mile cool down at 10:09 pace. Overall 5.25 miles in 56:07, average pace of 10:41 Heart rate peaked at 180 at the end of the final 1/4 mile repeat, though overall I didn't fell 'bad'.