A good tired

Well the day dawned beautiful here today and I've been feeling pretty good lately so decided to lace up the Fasttwitch and spin the wheels again today. Only my second workout in over two months!

3m warm up (6.16 pace), straight into 6*0.75m with 0.25m 'recovery'. goal was to just get the legs moving and go around threshold pace without straining. was going to stop at first sign of any pain but knee was absolutely fine

splits were 4.13 (1.33), 4.13 (1.33), 4.06 (1.33), 4.10 (1.38), 4.06 (1.42),4.13. so about 5.30 pace on average for the 0.75 miles which is faster than threshold but I just went with it.

started to strain a bit on the 5th one but wanted to finish the workout off at that point so did. the recoveries got progressively longer but overall I was very happy with the effort and ecstatic that the knee gave me no grief at all. Legs feel pretty tired but it's a good tired- couple of recovery days ahead! Overall run was 9.5 miles in 56.50

weather was perfect- 50s and sunny. I finished workout in just shorts!

spent the rest of the day in the park with seemingly the rest of Charlotte. It was certainly as if spring had sprung already (although it's getting cold again tomorrow)

oh and dvr is very cool!

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