AM – 10 miles. Easy. Slow. Tired.
Rod Biens WS report.
Long periods at altitude may be detrimental to performance.
PM – 6 miles. 1.5 mile warm up and during it decided to do a 2.5 mile tempo. I wanted to get an idea as to how I would approach the 4th of July 4K I might do this weekend (or maybe this one). Legs felt a bit zapped, probably more from the run in the heat yesterday than I care to admit. 2.5 in 14:36 (or 5:51 pace). 2 mile warm down. Not as quick as I’d like but not surprising I guess (and when is it ever as quick as you like?) I’d like to think that I’d go deeper than 170-175 HR in a race effort, and that I’d have a bit more pop in the legs with a little less miles (61 over the last three days). Sub 14:30 ought to be in the ball park, maybe sub 14 (5:37 pace).
Evening – Rox game. 
We are never as fast as we want to be, and we just keep getting older!
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