Recovery Run 1:10 [3] 7.6 mi (9 / mi)
TM Easy Time Trial- 10 minutes warmup with TM covered. Then ran 10 more minutes at what felt easy, like I could sustain for a while. It turned out to be 9:05 minutes per mile, which I was sad was a little slow but is actually pretty consistent with my training. I maintained this for 50 more minutes and it felt right. I could have done another hour at this pace if I had to. HR was at 121-125 throughout the workout. I was rested, hydrated and felt good so I think this is pretty accurate gauge.
20 minutes of ab and arm exercises after.