Run

• 1h 37m 33s
• 15.00 miles
• 06m 30s /Mi

Race pace...good stuff! This is my last reasonably long run. From here on out I'll be doing 5-8 milers at race pace, a couple short track sessions and maybe a couple easy rides.

My HRM apparently doesn't work right when it's in bike mode and I'm running. The first 1.75 miles it was bouncing between 135bpm and 188bpm and didn't seem to respond at all to my actual effort level. Eventually I stopped, changed to basic mode and started a new log file. That first 1.75 miles was 13:46 (7:52/mile) but I used it as a warm up and gradually built my pace.

The rest of the run (13.25 miles) took 1:23:47 (6:20/mile). That's probably a bit fast because I use 15 miles as the distance for my entire trail loop but I don't know for sure...it's actually something between 14 and 15 miles. There is a section that has mile markers and I always take splits to guage my pace. Today I was doing ~6:30 over those 5 miles so I feel confident that I averaged 6:30-6:45. I always log it as 15 miles though so I can consistently compare from one workout to the next. I had been running it around 8min/mile pace, then all of a sudden that jumped to 7:30/mile pace about 2 weeks ago at about the same HR. Today was definitely a higher effort level by about 10bpm and I ran 1min/mile faster. 6:45/mile back on these trails should translate to roughly 6:25/mile out on the flat blacktop...just where I wanted this run to be.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 6.5

Bike

• 56m 01s
• 18.00 miles
• 19.28 Mi/hr

Decided to go for a short ride then get a bit of a run in after. The bike feels so smooth since getting it all tuned up last week. I kept the effort level moderate...a mild burn in my quads most of the time but nothing that I couldn't sustain...well below LT. My HR seemed to be low compared to my PE.

Run

• 22m 45s
• 3.30 miles
• 06m 53s /Mi

Short run after the ride. I took maybe 10min after riding to change and get my bike inside. My legs felt a bit heavy and my shins were especially tight.

Strength

• 40m

Good lift...shoudl be feeling this one tomorrow.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Sport

• Yoga
• 1h 10m

About time I got back to my weekly yoga.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 7 Overall Workout: 3

Bike

• -----
• 19.85 miles
• -----

32K

Run

• -----
• 6.20 miles
• -----

2 X 5K

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 4 Overall Workout: 4

Run

• 2h 36m
• 21.00 miles
• 07m 25s /Mi

Last long run before Boston. HR was a bit higher than usual but it was also 20 degrees warmer than any run I've had since October...almost 80 today! I needed a lot more water for those temps. That along with the 10 miles I did yesterday made this a tough run. I wasn't suffering but I could have been more comfortable. My legs felt tired from the get-go and I was hot and thirsty most of the time. Overall average pace was very good and I was clicking off consistent 7:30-7:40 miles over the section of trail that has mile markers...a good 30sec faster than I typically do, except for my most recent 15 mile run on this same trail last Sunday. There seems to be a theme to my workouts over the past 2 weeks...I'm getting faster and more efficient.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 9 Overall Workout: 4