Adarq.org

- track
-- warm up (incl. strides x 3)
-- 4 x [3 min @ 95% 5k, 1 min jog, 2 min @ 5k, 1 min jog, 1 min @ 102% 5k, 3 min jog]
-- cool down
chilly (-6/22) but not windy. mangled the first rep by accidentally pushing the lap button. so it was more like 1 min @ 95% 5k right into 3 min @ 5k. moron. after that all good, paces were around what they should have been, or a second or two quick. had a hard time keeping pace consistent but averages worked out. had the track to myself so did the third and fourth sets clockwise (opposite normal). RPE 6.5.

- run 2:09:08, 23.03 km
took the hillier and more technical trail toward the beginning, which slowed down overall average pace quite a bit. 443m/1453' of elevation gain, or a bit over 100'/mile. RPE 5. as these get longer and faster, i need to start taking some fuel with me. even at this distance it wouldn't hurt, although i don't need it.

84+ km for the week, nice. down week this coming week, then will be pushing past 90 and then 100 over the following two weeks. let's go.