Lunch: 13.5 miles, averaged 8:07. HR 156.
8 x 5'
The weather was ideal for this one. Cool, dry, and breezy. Warmed up 3 miles with strides. I was able to concentrate on the intervals as I covered about .80-.83 and the park loop is just over a mile. I thought of the workout as "short mile repeats." It worked well. I figured 10-mile effort would equate to around 6:10-6:15 for current fitness and the weather and I ended up averaging 6:12. The recovery jogs were slow 3'. Typically I just move my feet and call it good. If the recoveries happen to be fast, fine. If not, just keep moving forward and focus on hitting the efforts for the intervals. Jogged a 2-mile cool down.
Went to physical therapy and did a bunch of stretching, lunges, and the like. We are trying to align my hips. I believe we are making progress. Did 8' on some recumbent machine they have.
PM: 18.4-mile ride at Stony Creek on the roads. HR 138. Need to lower the pressure on the tires. Way too high for gravel I have learned.