Two A Day with a broken-up bike ride

RUN 8.1 miles in 67 mins, ladder
BIKE 30 miles in 2hrs, also a ladder!
COMMUTE 3 miles home

The run was a ladder at 88-92%, with a one lap rest in between:
2000  6:21 pace 1.4mi ccwise
1600 5:53 pace 1.12mi ccwise
1200 6:47 pace .77 cwise?
800 6:51 pace .5 cwise
400 6:33 pace .26 cwise
Some of the loops I ran the opposite way, so I'm never too sure what the most accurate number will be. The Garmin measures one direction differently than the other! Either way, good numbers for a run on tired legs. I didn't think I'd be able to pull off good intervals at first, but as always you just never know until you try.

The ride got broken up around lab meeting. I did 42-ish minutes beforehand and got the 20 min interval done. After lab meeting and a few tasks I rounded out the rest -- 16, 12, 8, and 4 mins at 'push-it" pace. Not sprint, but hard. All in FoPa. Once done, I logged the rest of the time by going to BS to get Puppy fixed up (super creaky drive train and skipping gears on the downshift), buy some gloves, and a back up bottle of EFS. TH had a flask bottle on Sunday, and I realized that having one around in the truck is a good idea when you forget one at home. I hated to come back to work :( but that's life. I had a great morning!

My energy today was much better than yesterday, when I kinda felt sick. Not infected-sick, but poorly recovered, poorly fueled sick. Like I should take a training day off, or maybe even a sick day from work! Too much to do at work for that, and besides I wouldn't really rest. I'd still vacuum, clean, do errands...rest and I aren't well acquainted right now. But today is much better, leaving me to think that the super-fatigue I feel is under-fueling. MOAR CARBS!

It was 60F this morning! A little SW wind but abundant sunshine. It's amazingly cool for July but I like it.