Running (Trail) 1:32:56 8.4 mi (11:04 / mi) +2482ft8:39 / mi ahr:140 max:179 shoes: NF Flight Vectiv- Green 10.5
3 miles easy, 3 x 6 min hills mod/hard, 4 x 1 min hills fast, 2-3 miles easy
NCAR - Mesa- down Shanahan where I did the intervals then jog back to the car in reverse. Made easy be easy but the intervals were tough. More moderate effort on the 6 min ones with the exception of the last one where I was dry heaving at the end, 1 min intervals much quicker. Lot more vert than expected. LOL... Calf is sore from yesterday's dry needling and PT but best it has felt in a run in a long time. Like it was firing correctly and I was not hobbling after the run like I have been. Fingers crossed.
Running (Trail) 1:35:26 8.1 mi (11:47 / mi) +2034ft9:31 / mi ahr:135 max:173 shoes: NF Flight Vectiv- white 11
8-10 miles easy. Optional x-train
Easy jog from NCAR across Mesa up Flagstaff, down Crown Rock and back on the Mesa trail back to NCAR. Super chill jog, did not ever look at my watch except to add on a half mile at the end so that I would hit at least 8 miles doing a lap around the parking lot. LOL...