Running 30:00 [3] 8.6 km (3:29 / km)
Tempo on Madrid Rio. This felt much more difficult than it did last week. In fact the last 5 minutes my body essentially gave out. I'm not sure why exactly, but my legs also felt tired on my commute. There is a positive side though. This means that I am pushing my body to a physical limit. So if I back off a bit then improvement comes.
So my plan calls for an hour run tomorrow Friday . Instead I'll take a rest day tomorrow, a 30-40 minute run on Friday, and then the Moral Trail on Saturday to defend my title.
I've signed up for the 17k course with 1100 meters of climb and the vertical race, 2.4k with 340 meters of climb. So two lighter days will be quite nice.
Also, two tough things about tonight. There was an Atlético game, so I had to constantly dodge people. And I had to fight a strong head wind on the way back. No big deal though.
Running 15:00 [3] 3.0 km (5:00 / km)
10 minute warm up, 5 minute cool down.