Fartlek this morning, 10 min warm up at 10k pace, the 8/6/4/2 at increasing pace, last two minutes at pretty much a full-on sprint. Times were all real rough estimates, as it was really, really dark out this morning (no moon), and I didn't want to fuss with my watch trying to do splits.
Started out slow (stiff legs) and then tried to pick up the pace after the half way point. Little bit of right knee pain at the end, so I guess I'm pushing myself a little too hard with the build-up in hills, speed work and mileage.
Easy recovery ride, after my long hill run yesterday - everything was pretty stiff starting out, but loosened up ok by the end - actually felt good once I got off the bike.
First time up Humboldt - a pretty good, about 4 mile constant climb, almost 800 feet up, then turn around and come back down 800 vertical feet. Spectacular evening run, took off around 4:30, watched the moon come up and the lights of the valley come on.
Mile or so of warm up, then a 1 mile track workout - 1'44", 1'46", 1'48", 1'36", for a total of 6 minutes, 54 seconds.
I was really disapponted with this time - so I did one more lap to see is I could "crank it up". First half of the lap went well, then the heart rate spiked and I slowed down - total 440 time of 1'26".