Running2:45 [5] 0.8 km (3:26 / km) shoes: R-NB 481 Gray/Orange
Amongst 5 x 800 w/friends, pushed hard and the 2nd to last - best 800m of the year.
9 AM
Running10:05 1.51 km (6:42 / km) +18m6:19 / km ahr:115 max:135 shoes: R-NB 481 Gray/Orange
Running intervals 1:24:37 13.98 km (6:03 / km) +74m5:54 / km ahr:128 max:178 shoes: R-NB 481 Gray/Orange
Track w/Natasha & Angelica - 5x800 - Angelica 3:25-3:30 - Natasha 3:04-3:10. Tom between them, and slightly faster by doing only 400 on w few. I only surged one.
Running race 1:15 [5] 0.4 km (3:07 / km) shoes: R-NB 481 Gray/Orange
Track self time trial - 74.7, fastest 400m of the year... after the mile self time trials... after AJ had just beaten Angelica PR, and I felt the need to verify I'm still ahead. If just...
3 PM
Running15:51 2.43 km (6:32 / km) +21m6:16 / km ahr:119 max:151 shoes: R-NB 481 Gray/Orange
Running2:29 0.42 km (5:57 / km) +5m5:37 / km ahr:124 max:134 shoes: R-NB 481 Gray/Orange
Running22 0.1 km (3:38 / km) ahr:112 max:126 shoes: R-NB 481 Gray/Orange
Running4:46 0.64 km (7:25 / km) +11m6:50 / km ahr:120 max:133 shoes: R-NB 481 Gray/Orange
Running race 5:43 1.6 km (3:34 / km) +5m3:31 / km ahr:165 max:177 shoes: R-NB 481 Gray/Orange
Mile time trial, self, VFMS track (cinder), cool day (35) spandex and t-shirt (upper layers easier to peel off at track for cold-motivation...)
Running4:26 [2] 0.82 km (5:25 / km) +6m5:13 / km ahr:139 max:150 shoes: R-NB 481 Gray/Orange
Running tempo 1:15 0.43 km (2:56 / km) +7m2:43 / km ahr:164 max:180 shoes: R-NB 481 Gray/Orange
Running3:56 0.6 km (6:37 / km) +7m6:15 / km ahr:125 max:130 shoes: R-NB 481 Gray/Orange