Had a good tempo run this morning around Greenlake. Ruth and I ran to the track and she did intervals while I continued around the lake.

5.67 Mile Tempo Run @ 00:49:35
149a, 163m

Mile 1 @ 08:41
139a, 149m
Mile 2 @ 08:28
150a, 154m
Mile 3 @ 08:24
155a, 158m
Mile 4 @ 08:20
158a, 169m
Mile 5 @ 09:10 (1st half tempo pace, 2nd half met Ruth and CD pace)
149a, 163m
Mile 5.67 @ 06:32 (CD)
140a, 144m

Followed my run with some core.

CORE
5 x 1:00 Plank (front, side, etc)
4 x 15 Crunch on Ball (front, side, etc)

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I was cranky on my ride home today. I rode home the long way -- over Juanita and Ruth met me on the trail close to Log Boom. I did not want to be on my bike any longer and was quite unpleasant to ride with :(

26 Mile Ride @ 01:45:00
111a, 150m