Formal Strength

A Break In da Remote Work Day

Tech Trails w/ Mansur

da First Day of Meteorological Winter

Functional Strength

Ate and slept well last night.

Woke up around 3:45 - fully refreshed, and worked for a couple hours before taking a running break. The plan called for six miles at race pace (7:15 +/- 0:02 min/mile).

The first mile was a slow jog to W/U with some of Steph's drills and strides. Like last week, I (a) ran the pace miles mostly by effort and feel, and not the hard numbers of the pace range, (b) checked the Garmin occasionally and at the end of each pace mile, and (c) with a full day of rest coming up, pushed a bit over the final mile.

Some felt smooth and under control (flats, descents and absence of headwinds) while some others felt hard (ascents and presence of headwinds). Splits were 7:05 (flat and gentle cross breeze), 7:36 (Presque Isle ascent), 6:53 (Presque Isle descent), 7:08 (flat and gentle cross breeze), 7:22 (flat and strong headwinds) and 7:28 (flat and strong headwinds) - for a total time of 43:32 and an average pace of 7:15. W/D was a good slow jog.

Kory's stretching routine afterwards. Good outing. Presque Isle sign and flower photos from yesterday's recon mission.

--
Start: 06:10, 59/59 F, 9 mph SSW, 92% humidity, Overcast clouds; Middle: 06:43, 60/60 F, 11 mph SSW, 92% humidity, Overcast clouds; End: 07:17, 61/61 F, 9 mph SSW, 91% humidity, Heavy intensity rain; Air quality: 50, O3

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Formal Strength

A Break In da Remote Work Day

Tech Trails w/ Mansur

da First Day of Meteorological Winter

Functional Strength

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