Run with the Sunrise

This morning's run was short and slow. It was supposed to have been 44 minutes, with 4×3min@3min VO₂ max efforts. I did only 2 and managed 26 minutes due to a late start. We'll see how this afternoon looks and whether I can make up the missed time.

• 26 min, 3 mi, 8:40 pace (6:18 best), 350 cal, 157 HR (192 max)
  
• Warm up: 7:21, 0.77 mi, 9:34 pace, 140 HR
• Lap 1: 3 min, 0.40 mi, 7:33 pace, 174 HR; 0.29 mi, 10:28 pace, 150 HR
• Lap 2: 3 min, 0.43 mi, 7:02 pace, 173 HR; 0.30 mi, 10:02 pace, 155 HR
• Cool down: 6:39, 0.83 mi

The afternoon ride was awesome. 1:30, with 7×3@3min VO₂ max efforts after a warm up and cool down. I headed out from MFY.

• 1:27:20, 28.41 miles, 19.5 avg (35.3 max), 1,819 cal, 156 HR (181 max)
• Warm up: 23:38, 6.57 mi, 19.2 avg, 143 HR
• Interval 1: 1.26 mi, 25.3 avg, 163 HR; 1.01 mi, 20.3 avg, 160 HR
• 1.11 mi, 22.1 avg, 165 HR; 0.94 mi, 18.7 avg, 167 HR
• 1.17 mi, 23.4 avg, 170 HR; 1.03 mi, 20.7 avg, 157 HR
• 0.92 mi, 18.4 avg, 170 HR; 0.91 mi, 18.1 avg, 154 HR
• 1.08 mi, 21.7 avg, 168 HR; 0.94 mi, 18.8 avg, 157 HR
• 0.92 mi, 18.3 avg, 170 HR; 0.89 mi, 17.9 avg, 164 HR
• 1.31 mi, 26.2 avg, 162 HR; 0.82 mi, 16.3 avg, 160 HR
• Cool down: 21:42, 6.52 mi, 18.0 avg, 158 HR

Then I did a few isos (I'm having trouble getting them all done, but I had to get in the gym and stretch out some after the ride—my shoulders and neck were super tense!): 5 on, 5 off thru about 20, scap pull up, curl (15lb), 1-leg squat, and standing ham. Supper was at McAlisters Deli because I had a coupon.