friday
- run 54:14, 8.83 km
saturday
- run 58:33, 9.67 km
- bouldering x ~90 mins
today
- 10-mile race pace practice
-- warm up
-- 3 x 10 mins w/4 min jogging rest (2.28km, 2.29 km, 2.30 km)
-- cool down
hillier circuit (i hope) than the race next weekend, because this was a little hard and average pace during the intervals was ~4:22. that is very near target 10-mile pace, but obviously a fraction of the total distance and not continuous. now a bit more pessimistic than i was last weekend.
- couch stretch
- groin stretch
- glute stretch
one thing bouldering has sparked is a desire to work on mobility and strength again. that's good.
