Solid run last (sunday) night. 7.2 at tempo (around 4:50 at the moment) with 8k (at inherent cadence - around 5:25) tacked on to make up the 15k "long run" in my program. Left em a bit battered and sore, but its done, and will keep building on that.
Everyting slow by around 30 seconds. would like tempo to be around 4:20 and easy to sit around 4:55.
Weekend included a reasonably leisurely trip around Greendale and then a Faulco with Brendan sunday morning. His first road ride. Did OK too - though the Faulco "wall" was a bit nasty for him. Hope he sticks with it.
Still looking at skis. Too many options for my meagre brain.
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