Tuesday: 70 minutes progression. Started with Tom running 45 minutes easy with walks (4-1). I ran the last 25 minutes alone pushing up into the 135-145 range. Checked pace and found that I was running 9:30's which while woefully slow, age graded to under 7 minutes a mile.
Thursday: 75 minutes super slow. 115-120 heart rate. Tom and Danny rode in the posse.
Saturday: 38 minutes easy running. Tom told me he has a groin pull.
Sunday: 70 minutes very slow. Dimitri back running after tendinitis scare.