8 PM
Running 27:12 [1] 5.4 km (5:02 / km)
shoes: 201802 Asics GT1000
Hart House with my crew - just Connie and Lauren tonight. Connie and Lauren did their usual routine of stationary bikes, strength, and elliptical. I started on the track (with its odd, ~140m oval). I ran 2k to warmup, then did 6x420m (3 laps) with 1 lap slow jog of about 90s rest between bouts.
Splits: 85, 91, 89, 92, 89, 90
Erg 22:35 [1] 5.0 km (4:31 / km)
I then hopped on the erg for an easy 5k at 24 spm. My 500m splits were around 2:15. For the 9th 500m, I kicked it up to 30-32 spm and 1:50/500 before slowing down considerably for a gentle cooldown into the 10th. Pacing was very comfortable.
Strength training 3:00 [3]
I went to the weight room to remind my body of weights. It seems silly to go to a gym and not use weights, but I wasn't going to lift anything substantial after intervals. I did 2 sets of squats - a 0th set with 10x45 lbs, then 2x10 135 lbs. I thought about a third set, but decided I was done.
Elliptical 10:00 [1] 2.0 km (5:00 / km)
shoes: 201802 Asics GT1000
Easy cool down with Lauren and Connie.