6x(5mins spin, 5mins seated climb, 5mins standing climb)
Had planned some more gym after but had to leave because I was so sweaty. Will do gym tomorrow...
2mins round the track turn then same distance back in 1.50, 2mins rest
4mins round the track turn then same distance back in 3.45, 2mins rest
6mins round the track turn then same distance back in 5.40, 2mins rest
8mins round the track turn then same distance back in 7.35
Got the pacing almost right then was greedy on the last one. About 3.25s on the outs then back a bit faster
Run2:36:52 [4] 31.65 km (4:57 / km) +1000m4:17 / km
Wadsworth Trog.
Amazing day out. Bright sun and everything totally snow covered. Probably going to be the most enjoyable run of 2019. Just loved it.
And it was also a race, where I hung in until the last 800m of climb to the finish where Jack totally destroyed me, legs went and he cruised away. But very hapy to be that close to Mr Wood who looks on good form.