Cycling (MTB) 1:16:00 17.74 km (14.0 kph) +61m ahr:140 max:160
Relaxed ride at GN with Hammer. Used Etoile’s bike since mine is in Hamilton. Definitely hard to get used to and ride efficiently. Fall colours are absolutely lovely, and we saw a lil baby rattler on the trail.
Running warm up/down 30:00 5.2 km (5:46 / km) +25m5:38 / km ahr:163 max:181 shoes: Brooks Ghost 12 (2)
To rail + drills
Somehow deleted activities off my garmin app. Oops.
Running tempo 15:00 3.65 km (4:07 / km) +32m3:56 / km ahr:179 max:193 shoes: Brooks Ghost 12 (2)
3km tempo + strides
First run workout in ages. Decided to progress the pace over the first 5 mins from 4:20- around 4:05-4:00mpk pace. Body feeling surprisingly smooth throughout! Definitely still have some ways to go with the cardio -breathing hard, especially in the heat. I did die though, and found that my legs can still turnover at a decent rate! And only some mild aching in my big toes - the sidekick muscle scraper is doing WONDERS.
Running warm up/down 30:00 5.9 km (5:05 / km) +15m5:01 / km ahr:168 max:185 shoes: Brooks Ghost 12 (2)