Exer-Genie 31:00 [1]
ahr:93
Had to do something more, extra genie was really the only option. Bike ride was not a good idea as I think its time to retire the old Trek 6500 mt. bike as my back hurt for a couple days after riding it. When I got on it I could tell it is not a good fit compared to the X bike or the road bike. Good luck getting a new mt. bike now-a-days... I did a bit of research, I figured there would be two different types of mt. bikes, nope, there's four. Watched youtube videos, most Johaug's "vlog," which wasn't that great, the most interesting thing was on one of her 3+ hour runs (which was just the morning workout) in the Alps during an Italian training camp, Pål Gunnar Mikkelsplass came along. I'm all caught up on Burman's videos, but I've picked up a few tid-bits. He runs at about 10min/mile pace on training runs and he'll average a HR of 105. Holy moly that slow and easy, I remember in HS and college we were often taught that we should be running faster and with a higher HR than that - we should do most of our training in level two, and at times I'd have difficulty keeping up on some of the runs with the coaches, and we should do pickups on the downhills so that the HR didn't drop during the duration of the training session. Of course that was coming from skiers that never made the national team, when the US was just about as bad as a nation could be on the world cup. Good thing I never really followed anything they said, not that it would have mattered either way. They should have been pushing arm strength via DP and V2, but that was never talked about.
Road Run 10:00 [1] 1.06 mi (9:26 / mi)
ahr:112
Had grand plans for intervals, those were dashed by the right ham. It felt tight, then a bolt of pain ran up it, so I walk back to the car. Very frustrating. Saw a black widow crossing the trail, I picked it up with a stick to be sure it cross safely and determine if indeed it was a black widow.