Back on the 4:30am train… I woke up early and struggled to get up and out of bed, but I made it. The plan for today was 20 minutes of 200m repeats with 30 seconds rest in between. Getting as many repeats as possible done in the 20 minutes. I messed up the timer initially, but ended up getting 15 repeats done in right around 20 minutes. The goal was to have them be consistent time – this of course is hard to do on a hilly course.

I had one brief scare on the run. I was using an hand held running light and it swings back and forth quite a bit. I saw what I thought was a pole as it didn’t move, but when I turned and came towards it my light shone on a person standing still in the trail. He wasn’t doing anything weird, I think just standing to see what I did. But man he gave me a jump! He was just walking a lap as I saw him towards the end of the run again but he didn’t scare me that time!

For what it is worth my 200’s were:

47

52

56

1:03

1:11

59

1:23

1:00

57

55

52

53

54

I’d say that’s pretty consistent given the hills. I know at least one or two ended part way up a hill! And a few of them were steeper. My 30 seconds recovery was all walking. I started jogging when it beeped 5 seconds left.

Overall 4.26 miles in 41:39.

Then… I rode to work! I didn’t push the pace at all, but still was pretty tired. During after-school it was gorgeous – right around 70 degrees and we rode just about 4 miles. The kids are so funny as we rode along Bassett Creek they were excited about the ducks, going under a bridge, and saying that so and so lived this way. We ended up stopping at a park in the next city over and the gets were all amazed at where we were!! So fun! My brand new rider did better than some of the more experienced riders but I think a lot of them were complaining about sore butts and legs! I had a nice leisurely ride home too. Lots of people were out and about considering the nice afternoon!!

I’m calling it 15 miles for the day.