AM: 14.5 miles, averaged 7:35. HR 150.
Progression + 3-Mile Pickup
8:16-7:05 through 10 miles, then 6:37, 6:36, 6:26. Air quality wasn't horrible, but it was around 95-100 and I could feel it a touch. Legs were loaded from the last several days of workouts plus lifting, but they were moving okay all things considered. I was going to do an 8-mile tempo, but didn't feel like pushing too hard early, so I just got into a rhythm and then decided to push to about half-marathon pace to a touch faster.
I was pretty pleased with the effort. I find a hard few mile pickup when I have been running moderately for a while taxing mentally and getting the effort right. Today was spot on. I could have done 4-5, maybe 6 miles around the mid 6:30s if I hadn't cut down, but I wanted to try to touch on goal 10k pace late in a run. Worked well.
Between the leg locking up on Monday, the air quality, and two days off, I ended up with a solid week on both riding and running fronts.
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