8.06@8:32 HR 148 bpm
Workout 5 x 1k @10k pace, then 5x200m@5k pace, 2 minute easy between 1k reps and 30 second easy between 200m.
Thought I programmed the workout exactly, but missed a few details. But first, I had to get through the easy warmup. About halfway into it I tripped and fell on the sidewalk. Haven't done that for a while. Went down kind of hard but avoid serious injury (broken bones or stitches). However, did get a big scrape near my elbow which was oozing, smaller one on my pinky knuckle, and one on my forearm. Plus, when I got up, limping a little as I rolled my left foot slightly. Jogged back to my car where I happen to have a newly acquired first aid kit (it was being thrown out). Had alcohol wipes, antibiotic cream and bandages. Bandages didn't do much good, nothing was going to stick. Before I fell, was thinking about work, family, the pending hurricane, my parents house near the water and various things. This is when I usually fall if I'm going to fall and then I'm careful for a while.
Back to the run, finished up the two miles, watch beeped so I picked it up but it was not for the next part of the run, it was just the mile beep. Did not really program in two miles, but "lap when done warming up" option. So this time, really got going.
Did pretty good. It was hotter now, in the 80's and I wasn't sure how rolled foot would do but it wasn't bad. A couple of the breaks were a little more than 2 minutes.
Pace splits: 7:03, 6:55, 6:55, 6:47, 7:03 (goal was 7:00-7:15)
Started the 200s but after the second one watch switched to "cool down". Turns out I had only put in 2 repeats. Lost the groove, decided to do one 400 and call it a day. Did that last effort in 6:05 pace. Finished up with just over a mile of jogging.
After the run, stopped by my parents house, took down old pictures to bring with me, grabbed some other valuables, brought the kayak in from their dock. The high tide from the "super moon" brought the water over their dock. Had never seen that happen before. Wouldn't take much storm surge on top of that to flood their house.
Fortunately, the timing and movement of the storm meant the high tide and surge did not stack up. Water came up to their back porch but not high enough to come inside the house.
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