Run 40:18  4.44 mi (9:05 / mi) +315ft 8:30 / mi
From the office before clocking in.
Walked to Fisherman's lot, jogged out to Horse Camp, back to the maintenance entrance and then walked back to the office.
COLD (44) and WINDY. Headwind on the way out, tailwind on the way back. Still working on running sub-8 at 161 HR. It'll come.
Road Bike (Trainer TT) 1:10:00 
Warmed up x 15, then into the intervals. It's been years since I rained this kind of intensity, and I had no idea what I was going to be able to do. Had a goal of 210 and then see where the HR was. Legs a bit heavy from the AM run, but that's just how I have to organize things. Prescription: 201-207W, 176,-179HR
215W, 148AHR, 156MHR
222W, 151AHR, 164MHR
230W, 160AHR, 169MHR
249W, 164AHR, 177MHR (DUUUUDE!)
239W, 166AHR, 175MHR
So 250?! REALLY!? Wow.