Went for a Tempo Run this morning with Ruth. This was the hardest I have had to work since Marathon training. We ran from home and then kicked it up to Tempo Pace around Greenlake and then ran/walked home at an easy pace.

5 Mile Run @ 00:48:16 (3 mile Tempo @ 00:25:31)
159a (161a, 171m)

CORE
2 x 1:00 Plank (tired)
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I braved the cold and ice this afternoon and took The Hindenburg out for a spin from home to Seward Park and back.

25 Mile Ride @ 02:00:00
130a