Running tempo 13:58 [4]
ahr:165 slept:8.0 shoes: Brooks Adrenaline GTS6
tempo run, aiming to hold 175BPM (avg will be lower)
3 pushes. First from memorial to north st on towpath (7:23, 163 avg, 171 end). Second along north and aqueduct (to mt peace; 4:08, 169avg, 145 end (?!)). Third was up the hill along aqueduct (2:27, 153 avg, 178 end). Obviously not an even or well calibrated effort, but at least i did it.
Running warm up/down 26:00 [3]
ahr:150 shoes: Brooks Adrenaline GTS6
Knee is completely fine (but easy to hyperextend), so it was all just the kneeling....
Splits etc.
W1109 130 132
T723 163 171
W447 150 151
T408 169 145
W146 154 141
T227 153 178
W754 152 146