BIKE: morning 28-ish miles 90 minutes. 2x[1x18mins, 1x9mins] high effort
RUN: afternoon 6 miles 50 minutes speedwork ladder of 400m's: 1,2,3,4,4,3,2,1. Goal was 7:30 pace for the 1 miles, managed them in 7:23 and 7:30! Didn't finish the last 2 intervals, I was stumblingly tired by the last 0.75 mile and I was running late to be somewhere anyway.
This is my first real speedwork session of the year. The IM plan has them once a week, and so did the marathon plan, but I wasn't getting to the track for them. I was more focused on tempo runs. I did this in FoPa using the Garmin for distance. So while I was disappointed that I struggled to finish the set, I need to keep in mind that I haven't been working on this much and I'm jumping in to the middle of the plan.
To remember, 2 1-mile repeats at <7:30!
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