Running tempo (road) 45:26 8.65 km (5:15 / km) +1m5:15 / km ahr:157 max:193 shoes: Jack (Mizuno Wave Rider)
Solo parenting for the next few days as Melissa is off to Chicago to make herself more expert about diabetes. Had just enough time to get this done between dropping Lukas off and joining a 10am call.
I had thought I was on track for a pretty early drop off and would have loads of time but Lukas is really good at asking for things that are really hard to say no to. "Read one more book, then I'll put pants on. Please?" I'm not going to say no to snuggling up with a book! "It's the dump truck's birthday, we're going to play truck birthday party. Just one minute!"
Anyway, 20 minutes easy and then 5k steady state along the river. This felt pretty great, there's some about half marathon-ish pace (and only doing it for 5k!) that makes for a nice groove. Took about 24 min (7:45ish) for the 5k which seems about right. Most pleasingly it appears I averaged a 180 cadence for it.