AM: Woke up at 5am, ran 5.1 miles. Looked at a map before I went out, still didn't get home on time but did know where I was 90% of the time, got a bit lost finding the metro at the end of my run. got an email reminding me of a meeting tonight for Mickie that i can't miss, so I had to cancel on two women I was going to meet for my hard workout tonight. Which meant treadmill workout in the afternoon. I took a nice nap. Something magical about naps that are over 60 min. Mine was 70 and heavenly. PM: 3.75 mile warm up then 3 miles HM pace, 1 mile 7:30 pace 2 miles 10k pace. Didn't wan to overshoot paces since my Saturday workout is going to be really hard. HM paces were 6:11, 6:07, 6:07 on TM with 1% grade. I was afraid 7:30 pace would be hard, but it felt heavenly after the HM paced miles. 7:30 for .75 then was kicked off the treadmill, had to relocate to the annex. Probably took 3 minutes to get resituated. The annex is small, just three treadmills, two big and one baby looking one. The two big ones were taken and I was upset because the baby one looked like it might not be able to do sub six miles. But it performed well, my little treadmill that could. I ramped right up to 10.1, and increased each half mile, so first mile was about 5:55, second mile was about 5:48. Then 30 min cool down. Very embarrassing to get so sweaty in front of other people who were not working out that hard. Oh well. Got it done.
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