5, 4, 3, 2, 1 for the run and bike

RUN: 7.3 miles in 1hr, speedwork

BIKE: 22 miles in 75 mins: 20, 16, 12, mins at 115-120bpm

BIKE COMMUTE: 3 miles, 20 mins in; 40 mins and 9.5 miles in TGP

Today’s speed work was a ladder to be done once thru at 88-92%:

Goal	Distance	Pace	Time	Ave HR
2000	1.41	6:19	8:54	163
1600	1.11	6:09	6:50	167
1200	0.76	6:50	5:12	166
800	0.51	6:50	3:28	163
400	0.28	6:04	1:41	152

 I made an effort to focus on the 1600, it would be the first 1 mile TT I’ve run in …?? Although I tried to be careful in accurately stopping the garmin, it captured a little extra distance.  In ~2007 I ran a 7:34 m/m mile with an injured foot (might have been 2006). Then in 2007 or 2008 I ran a 6:23 m/m and I’ve regarded that as my One Mile PR since. So can I count the 6:09 as a PR today?!?

This was a tough session, the plan warned that the last 2 intervals would be tough, and sure enough they were! My hips were starting to hurt (even though we reversed for the 1200 and 800) and my legs were getting rubbery. But I found that if I don’t focus on the pain, the distance, and the time—the laps just fly by.

Thankfully I had company today—IT, DC, and RE—they kept me honest.

Because of a work meeting, I couldn’t squeeze in the entire 2:15 ride, but I got the best of it on the trainer—the 20, 16, and 12 min intervals at 75%. The 8 and 4 min ones would be done well enough on the commute. So I quickly showered, redressed in fresh clothes for the bike, and took Puppy to work. The plan is to log more time on the way home.

At Vande and TG Ave I started from an intersection and felt a pain in my left knee. Since then it’s felt “out of place” but I’m also focusing on it. I did a turn to it a few weeks ago in the mouse room, and it’s left me fearful that I’ll rip up a knee with all this training, doing something as simple as planting my foot on the ground! But it moves and bends and holds weight without pain, it just feels “off”.