Friday: had plans in the evening, but squeezed in 3x4min hard on the bike in a 30 minute workout
Saturday: Run test (on the mill). 20 min easy spin, 1 mile warmup, then 5k. Started at 7:30 pace and then got faster as the run went on. Finished in 22:10. First time trying to run quicker than a jog since October. VDOT=44. Lots of room to improve here, but not too worried about the slow time either.
Sunday: basement flooded....dang builders did not connect the exit pipe from the basement lift station (affectionately known as the "poop hole") properly. We ran the washing machine and splish splash we was taking a bath. ugh. got it all cleaned up and got pipe installed correctly.
workout....60 min on bike with 4x8 at ~FTP. Still not brave enough to try a test. Will go for it Thursday.
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