Bret

Travel day from Amsterdam back to Atlanta

AM - 5.25 miles with Finn in the neighborhood this morning before work.  Felt good and ran at more of a tempo effort. 

PM - 3.5 miles for a short easy run at lunch time.  

PM - lunchtime - a little over 6 miles.  Was not feeling it early-on, may have been nutritional - like I had not eaten enough.  Finished up considerably faster.  

AM - just a little less than 5.5 miles with Finn and with Dan before work this morning.  Dan has had a knee injury and had taken a few weeks off, so I expected a shorter/easier run, but he pushed the pace and insisted his knee was not bothering him.  

AM - 5k with Finn before work.  Late start, limited time. 

PM - lunchtime - treadmill workout:  4 x 800 @ 5:45 ppm with a 400 rest; then 1 mile at 5:45 pace.  Warm up and cool down.  Felt solid the whole time.   Pretty sure the treadmill's calibration is not accurate, but the HR effort is what I was seeking, which was right in the high tempo to threshold zone. 

PM - 4 miles very easy on the treadmill.  

AM - 10 miles early with Finn on Brittle/Summit and Wood Road trails.  Rainy for a few days but we were fortunate to get about half of the run in dry before the rains resumed.  He was a filthy mess from the dirt roads.  Lots of wildlife and farm animals to check out at the daybreak including one very vocal rooster.