A.M. Winter is back with chilly minus temperatures (C). A nice big moon to light the way this morning, 5k easy warmup along a cycle path to the next town. Then 6 x 1k w/ 2 min rec on a frosted track but with still decent traction. Splits, 3:42, 3:46, 3:44, 3:42, 3:40, 3:42. My r achilles felt ok until immediately after the intervals, then painful and sore. 8k return at a very easy pace along a trail. Total 21,1k in 1:38:54, av 4:41/k, 7:33/mi. |