Sat 12/20 - double, 2 hours incl. track 3k, 6k in/out tempo

AM - 90 minutes total. Split my time between BU and Harvard for what can safely be termed a supercompensation day. If it doesn't put me under that is, which hopefully it won't. Arrived too late for an adequate warmup before the 3k, combined with some unwelcome stiffness in the hamstring and calf I wasn't feeling especially optimistic about the "almost a race" 3k I had planned, i.e. first km at 38/lap, second @37, and third @36. In fact I found myself having to apply direct pressure to a trigger point deep in the calf a few minutes before toeing the line, never a positive sign. Within a minute of the gun going off I knew the 36 pace to close wasn't going to be happening, but decided I would try and stick to the progression for as long as possible. 38 pace, while reasonably relaxed, not feeling easy enough. Being overextended of late, in terms of density of training as well as getting to bed too late, certainly had something to do with this. Still, ahead of where I was last year in terms of overall fitness which I'll take. Instead of taking a split every single lap like I did last year when I tried this, decided to go every other lap with the km split thrown in as well. Splits:

76.4
75.4
37.7 (3:09.5)
74.9
73.7
37.7 (3:06.3)
37.0 - forgot the pattern or else wishful thinking
74.8
73.5 (3:05.3)

Quite obvious that the turnover is lacking. Effort was consistent throughout at least. Lots of coughing afterward, but I wasn't alone in that. Dry air for sure, hopefully not poor air quality in there as well.

Following this the plan was to get over to Harvard's outdoor track within an hour's time for stage 2. After some hemming and hawing in the past two days decided to go with the originally planned session for this, a continuous 6k with alternating faster and slower kms at 6:00 pace and 5:30 pace. Took a little longer than maybe it should to actually get myself out the door and down the road. Arrived to find the expected steady breeze blowing down the track, combined with nippy temps made for less than comfortable conditions but what else is new. Rolled through the first 200 in 46 with the wind at my back and felt some concern that the planned paces were too much to ask. In fact the slower bits were a bit faster (1 second.lap) than desired and the faster ones on average about a second per lap slower, mostly down to being conservative on the first faster km.Overall it was about what I expected, doable but not a picnic. The wind made things a bit of a chore. Splits:

3:43.0
3:33.4
3:42.5
3:29.2
3:42.7
3:25.5
total 21:36

Tired but not crushed at the end of all this.

PM - 30 minutes very easy out and back along the Charles from Watertown Square. Less than three hours or so after finishing the morning's efforts, headed back out for an easy putter with a few well-timed walking breaks. Wind had diminished which was nice.