Running35:47  7.11 km (5:02 / km) +43m4:53 / km slept:13.0 shoes: 201304 Asics Gel Cumulus 13
Easy recovery run. Posted Quickroute from Tiomila.
Running9:53  1.96 km (5:02 / km) shoes: 201404 Inov-8 F-Lite 230
Run to intervals. I hopped onto a Hubway bike for part of the journey to reduce leg pounding given this morning's session.
Running intervals 40:36 8.53 km (4:46 / km) shoes: 201404 Inov-8 F-Lite 230
CSU track workout, designed by Terry McNatt, fearless leader and devious mastermind. I met Andy from the ski section and a blonde lad named Matthew before he bailed to run with a woman (presumably significant other). Magnus was in attendance from the O-section.
The workout was an initial 800 at 5k pace followed by 4x(600, 400, 200) at 3k-1.5k pace with one minute rest, and three minutes between cycles. I focused on keeping good form and having quick leg turnover, but I was definitely tired by the end.
800 - 2:47ish, as I forgot to hit lap. I led this bout.
600s: 2:01, 1:58, 1:58, 2:02
400s: 79, 77, 75, 75
200s: 36, 36, 35, 33
Running20:00  2.84 km (7:02 / km) +2m7:01 / km shoes: 201404 Inov-8 F-Lite 230
Cool down with Magnus before biking/running back to work.