A.M. - 60+ minutes relatively easy on the TM:
10 minutes @ 9.5 mph, flat
20 mins @ 10.0, flat
30 mins @ 10.0, with 5 mins each @ inclines of 0.5, 1.0, 2.0, 2.5, and 3.0.
+ a couple more seconds @ 10.0 flat to make it a round 10 miles.
I think the effort was just right for today coming off of Saturday's race. Yesterday, my body felt a little more thrashed than usual for a Sunday. It normally feels somewhat that way on Sundays (it seems to know Sunday is a rest day), but yesterday it seemed particularly sore/tired. Not sure if that's mostly from the race (probably) or the deep sports massage Saturday night. Anyways, wasn't sure how I'd feel for this morning's run. Felt surprisingly good though when I got up. Amazing what even 6 1/2 hours of good sleep can do.
Boost
P.M. - Millcreek ride (~40 miles). Great weather and felt good.
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