Morning constitutional. Long weekend turned out pretty well even if original and poorly conceived plan did not. Cost in all: tank of gas, entry fees, lost compass, antique wall sconces and 1930's poster. The latter from my wife's favorite antique show at Concord MA Armory- good Valentines day outing!
As for lessons learned, realized I was burned out from 4 hours of dancing on my feet with board strategy presentation on Thursday- work supports life-right!
Going forwards, will plan ahead for Flying Pig (one of my favorites from Indiana days), West point and WCOC event :-). It's a plan, and now for goal setting.
Running warm up/down 32:00 [2] 4.5 km (7:07 / km) weight:63.7kg
Before, during and after intervals
Running (intervals) 9:36 2.5 km (3:50 / km) ahr:131 max:162
Intervals on treadmill at around 3k pace (6x400 and 1x100 with 90 secs between with jog recovery - pulse below 130 at start of next work)- felt around 90% effort and zone 4 mostly.