run 1:20:00  10.0 km (8:00 / km)
ahr:103 max:158 shoes: speedcross19 (blue/red)
Ski practice at Canoe Beach/Park Hill. Did z3 (2 x 4.5 min) + z4 (3 x 2.5 min) intervals on the climb at the far end of the park. Was a good session. My hr topped out in high 150's with pretty good effort - I guess I really have to push it to get into the 160's these days. Some fun games at the end of practice - was nice to have the time for that.
bike 1:20:00  12.0 km (6:40 / km)
Afternoon ride after doing some yard/car work at home. Still getting to know the suspension settings. Relative to the last ride, I dialed the pressure up a bit (55 front, 150 back) to avoid unnecessary bottom-outs. To make the bike a bit more lively, then dialed back the rebound almost completely. Was a bit too bouncy on Lumpy, but with the front at about 2 and back at about 5, was pretty good. Need the back end damped a bit more than the front it seems, otherwise the back end feels a bit too hoppy. Cleaned the uphill on Mo Beddah for the first time! Then, worked on the jumps on Coffee Time (worked up the nerve to do 5 of them so that is great progress). Really fun ride.