Run warm up/down 20:00 [2] 3.67 km (5:27 / km) slept:7.0 shoes: Asic Nimbus 10 (yellow)
Planned to run the 3k time trial at the local high school. But when I got there the gates to the track were all locked.
Plan B. Headed back to Mom's neighborhood. Set the GPS/HRM to alarm at 3K.
Run race 11:35 2.99 km (3:52 / km) +5m3:50 / km ahr:161 max:170
I thought I'd do a little better but considering the amount of speed work I've been doing, I can't complain.
Since the track was locked up, I ran in my mom's neighborhood. A giant S-curve with a lollipop loop at the end. Only two sharpish turns. All pretty flat.
Weather conditions were about perfect - cool, light breeze.
I didn't push it as hard as I think I could have. I haven't run a 3k recently and didn't really know what pace to set.
Would have liked to run it on a track to have some idea (visual cues) of distance gone/distance to go. Especially the final 400.
10 AM
Paddling2:10:00 [3]
The inventor and manufacturers of sit-on-top kayaks should be forced to use their products for several hours each day.
A lovely day a McArthur State Park paddling in the estuary. But a more uncomfortable 2 hours I don't remember in recent history.
Rented 2 tandems: Ben and I in one and Mom & L in the other. Moderate wind and chop in our faces on the way out to Munion Island. Light wind at our backs on the way back in.