AM: (11 miles, 1:29:27. 27:44wu/25:43cd. 5 x 5` @10K pace w/3` recovery. Much better than last week, I decided to do these on the road instead of the track, rolling hills, nothing too steep. I actually messed up the first 3 since I had set the "interval" setting on my watch to beep at 5` and then at 3` ... well, I meant to set it at 3`, I actually set it at 2`. I thought it seemed that the first couple recoveries felt "short" -- so after the third one I actually checked, yup, it was set at 2`!! I am sure I was running the right effort, first, based on my odometer in my car I sort-of know where .25, .5, .8 and 1.0 mile is on this loop (it is a 1.2 mile loop partially dirt and partially asphalt). But mainly I knew it was the right effort because on the 4th one I felt like I might throw-up the last 1` (it was uphill). It was cooler today, only 83F and partly cloudy ... very nice. PM: (4 miles). I hope you are all having a wonderful day, and a happy rest of the week!! | 