Notes
A 15min drive to the north side of Ames to the previously un-ventured Ada Hayden. It's a lake with prairies and some woods. A nice average-ly scenic place. The bike path was straight forward, 2.6miles around the lake. There were bigger loops but I found those less than ideal as it was loose gravel and longer uphills.
WU: 15min, 2miles. Mostly on the gravel as the sky lightened with Naomi on her bike. Feeling slow including the minute tempo piece. But the strides felt good and nothing was nagging me.
CD: 16min, 2miles. Slowly ran back to the start which was almost a mile. Switched shoes then shuffled along to get 14 for the day so I can say it's my biggest day since my marathon.