Temp 53, DP 46, wind of 6 MPH from SW.
Did 2x2 miles on Hains Point in 13:18 (6:38/6:40) and 13:17 (6:38/6:39). 4 minutes jog between. This felt like the right effort. Would have liked to pick it up a bit more on the second but my right shoe was very loose and then became untied, so I just kept it steady.
Afterwards, I retied the shoe and then did 6x30 seconds on, 60 seconds off to get a bit more leg turnover.
Left hamstring slightly tight at times, and left second toe a bit achy - I think both are compensation for the loose right ankle. Leg strength/power definitely the limiter, not aerobic fitness.
Breakfast was rice, hemp powder, and smores and vanilla Gus - sat well.
Breathing was Advair 250/50, Qvar 80 and one puff of rescue - breathing was good.
Footpod calibrated to 101.6
Wore leukotape on right ankle plus stability KT tape on both ankles.