situps/bikes/lplank/rplank/crunches twisted crunches/rowers/plank/split leg lifts/leg lifts
Running long 2:04:00 14.06 km (8:49 / km) +286m8:00 / km ahr:141 max:171 shoes: New Balance Summit V2
Wore my regular trail shoes (no spikes) because the streets are all clear, and I knew the snow wasn't deep at LC Gunn. Unfortunately, I forgot about the possibility of ice happening- the whole thing ended up being icy, especially the hill with a very narrow path and steep, muddy banks on either side, so that was very slow and sketchy.
Running tempo 1:07:44 11.13 km (6:05 / km) +48m5:57 / km ahr:165 max:202 shoes: New Balance Summit V2
While still being a very very hard workout, this went much better than last week. warmup, 4x(5 min @ 4:30/km, 3 min @ 5:45/km), cool down was very close to making paces on each one, even with a couple hilly sections. All on paved but gravelly paths, a couple patches of snow (especially where there are light posts in the middle of the sidewalk ?? PG ??) ~7 degrees out. Hadn't ran this route before and it was decent for this workout (I google streetviewed the whole thing before to make sure there were sidewalks) First transition between paces was good, then after that had to stop to a walk briefly - breathing was actually okish for once but felt pretty faint at the end of each fast interval 2-4.