Road running warm up/down 30:00 [1] 2.75 mi (10:55 / mi)
shoes: BA8
Warmup before and extra running after a race at work around the loop road.
Road running race 16:41 [4] 2.26 mi (7:23 / mi) +64m 6:47 / mi
ahr:163 max:181 shoes: BA8
Loop road race at work. 2 loops of a mostly flat ring road, with a gradual descent and a somewhat steeper ascent at the end. Nothing too tough, maybe 3% grade at its steepest? Laps of 8:03/8:38.
Disappointing effort. I felt like my legs could not turn over. No one was really breathing down my neck, so I wasn't pressured from behind, and I couldn't seem to reel in anyone in front, although I did gain some ground on the first serious uphill.
Last year's time on the same course: 16:11.