I didn't get enough sleep last night and wasn't feeling much like a workout but I'm glad I did it. Not that it went well, because it didn't really, but because I did feel better after I did it.
The warm-up was a bit sluggish but not too bad, with a few strides thrown in. I had to do the workout on the road (mostly but not totally flat) because the gym was closed until 4pm for staff training (the U undergrads start next week, so they are preparing), so the indoor track wasn't an option. The outdoor track is close to being ready to use again (a week or two more?) but it is still not an option either.
I started off and in the first km I knew it wasn't a good day. My first km was 5:51.5 (2:56, 2:56 essentially...) and it didn't get better. But it didn't get much worse, either, which is good. I was supposed to do a 6K fartlek, but when my last km was 3:09 (medium effort) 2:58 (very hard effort on slight uphill) I called it quits. I wasn't discouraged but wanted to be sure not to overdo. Am still feeling fine about things, and just figure that today was an "off" day. I can live with that.
My average HR was 165 during the workout, which is pretty high; 2 min recovery was 130, also pretty high. I have to keep an eye on this and see where it trends. It's a bit concerning. Stress reduction is needed, so will try to take good care of myself.
Good news: the scale is moving! I've been tracking carefully with Fitbit and it said 154.0 this morning and it hasn't been that low in at least 18 months. I'm pleased, though I suspect some of that will come back on as water weight in the next day or two. Still, it was 165 this winter, so it's definitely going in the right direction :).