Wednesday, February 20th

[Richard21142]

Some weights plus recumbent bike

[Fast Eddie]

12K Lunch run.  Freezing rain in the forecast later this afternoon.

[Coyote Mas Loco]

3.4 on the treadmill AM (6 degrees out)
I had a middling tempo in the afternoon following work. It was 32. I was in a hurry and only did 15 minutes of warm up and drills before starting. Plan was 2X 3K (or 2 mile if I felt good). Got 1/2 mile in to first rep but couldn't get untracked. So took a 1 min break, and then did 1.5 mile tempo. Took a 1.5 min break and returned with 2 mile tempo effort. Combined time was about 6:25/mile. Up part was 20 sec/mile slower than return (about 1% elev. gain or loss each way). Hmmm.  I'm running 5-10 sec/mile slower than last year on these tempos efforts. 7.1 miles for the second workout.