Running29:53 3.0 mi (9:58 / mi) +31m9:39 / mi ahr:135 max:157 weight:174lbs
A rare road run from our residence. Was pretty tight at the start, so I started slow, barely going under 11 for the first mile, then was under 10 for the hilly second mile and under 9 for the third mile. Most significant fact was that I achieved today's goal of not taking any walking breaks.
Would have been easy to blow this off: I was busy working during lunch and I will have to head straight to Luke's concert tonight, without having eaten much all day. So, I decided I had to man-up and get down to the fitness center when I had a window. Was going to do 1-lap intervals in the field house but it looked like UB football had something going on, so I jumped on the treadmill.
1 mi w/up
6 x 440 with 440 recovery (except the 2nd one was accidentally 660, so the last one became a 220). Went 7.5mph, 7.7, 7.9, 8.1, 8.3, and 8.5:
2:00, 1:57 pace, 1:53, 1:50, 1:47, 52
Recovery was walk 0.05, then 5.0/5.5/5.0.
1/2 mi w/dn
Biking37:43 [3] 10.01 mi (3:46 / mi) ahr:128 max:145 weight:174lbs
P=182,C=67
The Expresso was still offline so I did just one course in the hopes of remembering some of the details. Went with the 200 pacer who opened a lead of about 8 seconds on the early downhills, but I caught him on the later uphills and beat him by 4 seconds over the last 1/2 mile or so.
Didn't realized the Y closed at 8 tonight, so there wasn't time after we got home from the marathon 5pm Mass and I figured that out. Wasn't up for another run after yesterday's.