Running intervals 14:11 [5] 4.0 km (3:33 / km)
max:188 shoes: R-Saucony Gray
2x400, 200m jog rest, 8x300, 100m walk, 2x400, 200m walk, with many others in the rain at fast tracks. Better than last week's attempt, but still not as quick as Samantha (?)
90, 89,
67, 66, 65, 66, 66, 66, 62, 59
78, 77
Finally decided to see what kind of effort I could put out on the last 4, and ended up leading 'group 1' at the track on the last 400, instead of being ~6th. Nice to have a group of 30 or so to get motivated to move. Unfortunately this track workout conflicts with a meeting at work (which I skipped this week.) Maybe I'll delegate that meeting out?
Met Keith, an ultra-runner of about 50yrs? and a few others who've I've already forgotten the names of. Good how-does-it-work memory/bad name memory.
Knee pretty much fine during/after - a bit touchy in the cooldown, until I took the strap off. I wore the strap tighter than normal today - maybe that helped.
Running warm up/down 50:00 [2] 7.77 km (6:26 / km) +40m 6:16 / km
ahr:145 shoes: R-Saucony Gray
Warmup included a hill for WOC training :)