5k

Yesterday's WOD was a 5k. This is one of the workouts I'm using to gauge progress. I have a goal for a sub 20 min treadmill 5k before the end of 2009. I've done this 2x before, but only timed myself the second time. I hit 22:07 on Jan 10th. Yesterday at lunch, I was on a pace to beat 20 min, but had to back down the speed around 4.2k. I slowed to a moderate jog to get the heartdown just a bit, then ramped back up. Final time was 20:10. Not at my goal, but real close, so I feel good about that.

Later that evening I did a 45 mile bike ride with Lesco and Twining. Glad we had a few bodies out there because the wind out of the west was nasty. We kept the pace fairly moderate which was good for my legs since I burned a lot of matches on the 5k. We did happen to hit Deerfield hill...16% grade for ~200m or so...maybe more...it hurt.