Running long (road) 1:04:39 13.0 km (4:58 / km) +155m4:42 / km ahr:137 max:153
Medicine Lake round trip as an experiment. Roz on her mountain bike, me running with plan for an hour. Worked OK, stayed together on the flats, I'd power ahead on the ups and she'd catch me on the downs. Pleasantly sunny but cool breezy 40F morning - so long legs and arms and gloves to start. Steady clip, high cadence m.o. and neg splits for 6.5km; 32:41 and 31:58, with pace upped for last km.
Could have done more, but suffices as an over-distance run and have stuff to do!
Walking27:00 [1] 2.4 km (11:15 / km)
Sniffing the breeze.
Note
Another week flown by. Missed speed w/o but compensated with strenuous plyo session midweek and can adjust upcoming schedule prior to 5k and O race next Sat.