Cold Monday

Summary Data
Total Time (h:m:s)	1:46:16	3:37 pace
Moving Time (h:m:s)	1:46:08	3:37 pace
Distance (mi )	29.31
Moving Speed (mph)	16.6 avg.	23.6 max.
Elevation Gain (ft)	+586 / -586
Avg. Heart Rate	135 bpm	Zone 3.3
Temperature (°F)	39.2°F avg.	39.2°F high
Wind Speed ( mph)	SSW 6.1 avg.	SSW 6.9 max.

Start Time: 05:17:04 AM
Odometer: 1198.82

Tom Skilling had 46 degrees as the forecast low---and the thermometer outside my back door also read somewhere between 40 and 50---but the lakefront seemed much colder this morning and my fingers and toes were quite numb by the time I got back. Despite running at theoretical peak HR yesterday (most intervals had HR hitting 185/186), the glycogen seemed adequate this morning for a decent ride. The lakefront wind was not as strong as it was on Saturday, but it seemed to be providing resistance both North and South, although outbound posted a better lap time than inbound. Turned around at Lawrence rather than fool with that silly detour for an additional 1.5 miles. My intent had been to pick up the Southern portion of the path at the end, but ultimately let my sore quads and frozen extremities dictate the length of my workout. Kept HR under 150 for the whole ride to help recovery.

More runners out early than normal. At the first path detour, I nearly ran into a flock of eight runners and a dog (saw none in this section on the return). I suppose that these are all turkey trotters or something---but with the Marathon and 50M/50k in the past, I thought we would see an overall decrease. Fantastic sunrise this morning along the lake. The sun cracked up orange and purple along the horizon as I rode South.

Right quad is a little sore. That knee has been bothering me a bit and I wonder if they are related. Rode my other bike to work on Thursday without a seat post skewer (putting me in a bmx-like position on the bike) and my right knee popped for 20 minutes or so after arriving at work. Rode home standing up and immediately found the skewer. That knee seems to have a nagging injury, but this location is new. Something to watch...