Cycling (Mt. biking on road) 20:31  4.65 mi (4:25 / mi)
Rode to Suzzallo to return aerial photos, then to Albertson's to buy some french bread, then home. My legs are really tired from the last four days of running. It's always tough at the tail end of an illness.
Running - Easy (road / trail) 46:19  5.45 mi (8:30 / mi)
15:19 warm-up to Woodland and on the track (where I ran into Krissy and talked with her for a few minutes while jogging) before my workout, jogging recovery between hard running, and 15:10 warm-down. I felt slow and tired, and my legs are trashed. It will be a miracle if I bounce back fully for the Relay Champs.
Running - Sprint (grass) 3:17  1.02 km (3:13 / km)
Ran three times up Soapbox Hill at Woodland Park, starting even with the outfield fence. I did one set before doing a 2-mile tempo on the track, then I did another set of three afterward.
Set 1: 34.2 33.9 33.1
Set 2: 32.2 32.6 31.2
Running - Tempo (track) 11:47  2.0 mi (5:53 / mi)
Ran two miles at tempo pace on the track. It was about 40F and raining lightly, so I was on the chilly side in shorts and a long-sleeved but porous shirt. The tempo felt tough, and I was just happy to run sub-6 minute pace. My pulse was 168 right after the tempo.