AM: leisurely 20k bike ride with my kids from Tai Po Market to Tai Mei Tuk and around Tai Mei Tuk. Very fun. PM: plan was 10 x 1,000m @ 3:45 launching at 6 min, didn't want to run alone, but the only group that was running was doing tempo intervals around the track. I felt like a track workout is still risky because it is my outside leg that is the "problem leg" and this is only my second fast workout. So I decided to stick with the 1k reps but do them on the road. I felt much more snappy during my warm up than I did on Tuesday so that was nice. Warmed up 6k, and my reps were going back and forth along a stretch of bike trail. Going one direction was harder (the odd ones) than the other direction (even reps), and I set my watch to have exactly 2:15 rest | 1 | 3:46 | | 2 | 3:41 | | 3 | 3:48 | | 4 | 3:40 | | 5 | 3:44 | | 6 | 3:44 | | 7 | 3:45 | | 8 | 3:42 | | 9 | 3:45 | | 10 | 3:41 | | | |
My quads were sore by halfway into the workout, perhaps some fatigue from the biking? The workout felt much better than Tuesday, my pace generally felt like HM pace, but I sometimes started slower and accelerated, sometimes started too fast then cruised in, it was quite a mix. 23.1k total | 