faster with age

     Ran 3 miles at 7:41 ave. Then 4x1/2 miles at 5k pace with 1/4 mile recoveries at around 8:30 pace. I ran the first 2 halfs at 6 min pace [way too fast for 5k for me right now]. The next 2 I ran at 6:15 pace which is still faster than 5k pace for me right now. Finished up with a 7:45 mile.  Overall pace for 7 was 7:25.

     Went 30.29 miles on my mt bike this morning. The temp had already hit 70 by the time I left and was 89 by the time I finished. I pushed pretty hard today and averaged 15.9 mph. The route is half on dirt and climbs nearly 1,000 ft the first half. I felt much better than I did on this same route last week and finished it 17 minutes faster today and felt better at the end. I've got to get in bike shape quick for the biathlon that I'm doing 2 weeks from Sat. 

     6 easy miles 8:52 AP

     10 miles 8:39 AP

     I went to the track for some intervals this morning. With a biathlon coming up in two weeks I decided to get in a 5k workout. My target was to run 5x1000 at what felt like a pace I could sustain for 5k with a 400 recovery lap between each. I started with a 3 mile warmup then went 4:03, 4:06, 3:54, 3:52, 3:48 with recoveries at around 8:30 pace. The first 2 were intervals were probably more what my 5k pace would have been today but I couldn't resist pushing for a little better time on these and ran the last 3 at a little harder effort. I ran another 3 1/2 laps cooldown to make it an even 8 miles. 

     PM  I headed out for a ride on my road bike but about 4 1/2 miles in my derailleur broke and I had to call my wife to come pick me up. When I got home I hopped on my mt bike and did another 20 miles on the highway. I kept the effort pretty hard. and felt pretty good considering the hard workout in the morning.

     Ran 6 miles this morning. I was feeling some fatigue from yesterdays 2 hard training sessions. Made this a very easy recovery run at 9:30 AP