Machine-based hill intervals at the Montreal Westin. 6 by 4 minutes, two minutes rest in between at 10% and 6mph to start accelerating each rep and finishing at 6.6mph.
run38:33 4.22 mi (9:08 / mi) +114m8:26 / mi ahr:139 max:173
Trail intervals. Turbo and Balogna talked me into getting ready for the Canadian cross country championships in Guelph in late November. Geezer division. I gotta get faster than I am now, that's for sure. Best I could manage was a 3:48 for .84 km on the flat part of the Monarch trail.