warmup with Jordan on a perfect fall morning for the big ole TT
run38:27 [5] 10.01 km (3:50 / km)
TT day with Jordan pacing in front of me. Couldn't have been better conditions. The course around Bertram/McMaster Ave--same one Reid ran his 5k earlier this summer--had 2m of up and down.
Ran well. Super happy with this. Close enough to last year's 38:14. My Apple watch said I did it in 37:58, but I'm posting the time Jordan got to 10k. Strava and google seemed to show that my watch was way over eager and that our distance was 10.01. So 10 meters far, or about 2-3 seconds, which is neither here nor there. And still plenty of wiggle room between this time and ongoing sub-40s.
Coaching session rained out, but Balogna cooked up a fine Hottage gym workout that fed into my glidepath for the Saturday TT. Good core and upper body.
run45:00 [3] 6.4 km (7:02 / km) shoes: Saucony Peregrines
Last speed run before the TT on Saturday. Jordan came out with me to keep things sedate. 4, 3, 2, 1 minutes, increasing speed each go. One minute in between.
Gym25:00 [3]
Movement. Shoulder and thoracic exercises. Kicking it up a notch.