Activity	Stats
Running -	14 miles 00:00:00

Little over 4 mile warm up to Jamaica Pond boat house.

4 x JP loops. 31:25 for 5.8 miles (5:25/mile). Laps: 7:35.6, 7:54.2, 7:58.1, 7:57.4. Moved up to 4 laps today, and had a goal range of 8:00 to 8:20/lap (5:30 to 5:45/mile). WAY, WAY, WAY too hard on the 1st one (didn't get a mile split or look at loop split), so eased up a bit and tried to maintain what felt like a more appropriate effort level. Looked at the lap times on 2 and 3, and just wanted to be sub-8 for the final one. Honestly, I worked too hard to maintain on the 4th one. I think if I had gone out more appropriately on the 1st loop, mid-to-high 7:00s, it would have felt like true tempo effort throughout, even during lap 4. Kind of embarrassing that at 40 years old, I'm finally working on running proper tempos. I'll get there. Next week I'm going to try and keep the effort more appropriate and maybe keep an eye on my splits throughout. Overall, still a very solid day considering I felt pretty tired going into it.

4 mile warm down home. Little warmer today, but still great weather for running, if a little breezy at times.

(Takumi Sen 5s w/tape)

Activity	Stats
Running - Aerobic	4 miles 00:36:27 (9:06 min/mile)	Shoe: Ghost 10-19 0 miles on shoe Height: 5'7

Activity	Stats
Running - Tempo Home 7:00am Weather: 42 degrees	5.3 miles 00:00:00	Shoe: Mizuno sayonara 0 miles on shoe Height: 6' 3

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 28 degrees n 8 partly cloudy	6.1 miles 00:00:00	Shoe: Brooks Ghost 11 Grey Blue 1 0 miles on shoe Height: 6.0

Activity	Stats
Running - treadmill 4:40am	3.25 miles 00:00:00	Shoe: Kinvara9 Blue 0 miles on shoe