Road Running warm up/down 14:58 [2] 1.27 mi (11:47 / mi) +3m11:42 / mi ahr:120 max:137
Road Running (Hartland 5K) 23:37 [4] 3.03 mi (7:48 / mi) +26m7:36 / mi ahr:159 max:170
Just picked up on this last night, after steak and wine for dinner and a hardish run yesterday. But a low key chance for a race workout. Main goal: don't hurt myself. Started at easy pace and ran the flats at about 95%, trying to avoid strain on the hamstrings. Only pushed going up the hills, since hamstrings don't seem to be bothered by them. This was fun, since I usually slow down on hills and here I was passing people.
Fairly fast and flat course. Resisted the urge to sprint into the finish so let a guy pass me there. Hamstrings appreciated that and stayed intact. Rewarded them with a massage later (see below).
Road Running warm up/down 8:07 [2] 0.72 mi (11:16 / mi) +3m11:08 / mi ahr:135 max:148
Cool down with Matt Guild (M50), who did this in a sweet 17.40. Then a hamstring massage compliments of Ascutney Hospital. Excellent!
4 PM
Roller skiing (Grafton Ponds) 56:59 9.5 mi (6:00 / mi) +132m5:45 / mi ahr:150 max:165 shoes: NiflheimSkate
Afternoon spent digging a ditch for the new propane line -- old line was crushed by the foundation excavator. Also a trench in the other direction for the water line between ponds. Had to reroute that around new construction.
Late afternoon cool and dry. Still felt loose from the massage, and today was really a roller skiing day, so hit the Grafton route. No drills, just hit it hard in V2 alt except for some V2 on the slight increase in grade towards the turnaround.
Out 33.07, back 23.52