AM Long Run: 60 degrees and foggy this morning at 8:30a when I left. Felt pretty good weather wise to start - sun came out about 2hrs in to the run and heated things up immediately. Started off pretty sore and tired in the legs. Feeling a little heavy at the start. Easy 7 mi. over to Mill Race Park for some MP/AT loops in a nice mostly shaded park - its a net zero approximate mile loop around the park street, through the covered bridge and back across sidewalk to the park entrance. workout was goin to be 3x3mi. AT/MP. First one was a bit slow, second felt a little too strained, but was on MP, and also carried over in to the last rep where I tried to hammer it and was in the 6:40's by mile 2 with some heat building as the sun came out, and shut it down.
3mi. AT - 6:31, 6:36, 6:37, 5 min. rec. jog,
3mi. MP - 6:28, 6:32, 6:25, 7 min. rec. jog
2mi. MP - 6:20, 6:41, shut it down - got hot and well out of AT zone,
7 mi. back home - felt pretty solid after a mile or so recovery pace post workout loops
23.19 mi. total - 2:51:00
PM: easy bike ride across town and back to return a movie. Enjoyable ride - 17mi. - 1:07:27