XC Sking 1:22:00  10.29 km (7:58 / km) +22m 7:53 / km
ahr:140 max:162 shoes: Pursuit Elite
2.5 x ( 1k / 3 min + 2k / 5min) +
3 x Fisher Rd Hill sprints
rep) pace, HR_max
1k) 2:58.0, 161 Fast rolling start
2k) 3:03.5, 162 Fast rolling start
1k) 3:15.0, 162 Standing start
2k) 3:17.0, 160 Standing start
1k) 3:01.0, 159 Normal easy rolling start
A warm sun brought everybody out; traffic on the trail and the road. I like it better when the weather is crappy.
Rolling starts off TP Hill and the Boat Ramp lot hill led to fast splits on the first two. Faster than I expected though. But then the second two were slower than I expect, even with the standing start. I suppose dodging traffic could cost some time. The sun was setting on the last one so traffic was less. I put in hard effort and got a very good split.
Followed that with three good sprints up Fisher Rd. My technique was solid. They hurt.
Nice roll home. Nice evening.