Running long (Miller Hill run) 1:05:47  7.46 mi (8:49 / mi)
Run: I ran from Miller hill to Old Madigan back to Miller hill. The distance was 7.461 miles in 1:05.47. Upon completing this run I conducted hill repeats. I waited until my hr was below 120 beats before conducting the hill repeats.
Comments: I felt like my legs were weighted down. Although I believe my overall time for this run has improved I feel I should be further along.
Running hills (Miller Hill sprints) 11:54  0.25 km (47:36 / km) +250m 7:56 / km
Hills: I ran Miller Hill following my long run. I ran a different route this times as instructed by Lois. I conducted sprints up Miller Hill approx. 250m for 6x hill repeats. At the top of the hill I would job back down and allow my hr to drop below 120 bpm before conducting the next repeat.
The following are the times: 1) 2.40.64, 2) 2.02.30, 3) 2.05.80, 4) 2.16.43, 5) 2.19.00, and 6) 1.56.13.
Comments: I was instructed by Lois that I needed to find hill(s) which would accomodate hill repeats of 3-5 minutes. FYI for Lois this hill was kicking my butt.
Bicycling (Tenino ride) 1:44:45  31.0 mi (3:23 / mi)
Bike: Chris W came over to my house and we rode from there down Old Hwy 99 to Waldrick road to the Western Chehalis trail to Tenino and back to my house on Old Hwy 99. There were some moderate hills along the route.
I did not have my hr monitor on for this ride.
Comments: This was a big mistake. I felt terrible when conducting this ride. I wish I had not deviated from the training schedule as I was exhausted from the long run and sprints earlier in the day.