Bed by 11pm.
July 12th (Friday): 6:20am wakeup. 3 miles (20:27) for a morning shakeout. Protein shake for breakfast. Work 7:30pm-4:00pm. Taught the contractor safety orientation with the new slides for the first time. All that work paid off because it was able to presented wayyy smoother. Leadership walk at the end of the day that was productive and always great to meet the higher ups from the other departments.
Home to chill, do the dishes and look over some KBB values on Honda Accords. Trimmed, cut up and rinsed about 2 pounds of chicken thighs to be marinated in a couple different marinades. Experimenting with a maple syrup and cinnamon marinade. Normal marinade of chili powder, Italian dressing, hot sauce, dry chicken rub, salt and pepper. The last one was hoping to be Worcestershire sauce and Sweet Baby Ray's BBQ sauce. No BBQ sauce. I know, a sin not to have that stocked in the fridge at any given moment. I settled on Worcestershire sauce, Italian seasoning and garlic salt.
Mapped out a 10 mile loop and mentally remembered the mile markers (the 7 mile tempo from the other week with an additional loop to make it a full 10 miles). Workout was sub-60 with 5 sets of 30, 60, 90. First 2 miles were taken as a tempo warmup in 12:15ish. 5 miles: 29:07. 2nd 5 miles: 27:50. 56:57 for the 10 miles. 1/2 mile jog off for a total of 59:48 for the 10.5 miles.
Lots of foam rolling and iced for about 2+ hours. Protein shake. Identity Theft on Redbox for a movie to watch while icing. Left the ice on the whole movie. Eventually it was warm, but too lazy to remove it. Ending up falling asleep on the couch.