Running 20:00 [1] 3.81 km (5:15 / km) +13m 5:10 / km
shoes: 201409 Saucony Ride 6
Run to CSU indoor track workout. I had to stop for a few minutes to wait for traffic to open up.
Running intervals 31:32 [1] 6.0 km (5:15 / km) +2m 5:15 / km
shoes: 201409 Saucony Ride 6
Tonight's track workout was 5x1 km and 2x200m. I was late - arriving just as people were starting the first bout. I joined for the recovery jog, then hopped on the Patrick train. I estimated that Patrick would be running each km about 10 seconds faster than I wanted to, so I would gradually give up ground with a goal to be within a quarter lap of him at the end. This seemed to work ok.
Splits:
1 km: 3:28, 3:27, 3:33, 3:26
200: 33, 29.
Apparently we were alternating 5k and 8k paces for the km, but the lead group didn't really understand. Amore, Jon, Mark, and a couple others were close behind me on most of the bouts. Amore in particular is a freight train; her pressure was a friendly motivator on the last km. Alex was the only orienteer present, and Magnus' absence continues to demoralize me.
Running 18:00 [1] 3.2 km (5:38 / km) +2m 5:37 / km
shoes: 201409 Saucony Ride 6
Run back to work via Anna's for a recovery burrito.