i made the mistake of not warming up my system enough as it was VERY unseasonably cold, and ran the first 400 way too fast (1m19), at the end my legs could have pushed harder (i am not sore now) but my lungs just gave in... overall i am still very happy with the time but i will try this again in about a month and see if i cant push it to 5.40, sub 6 is good tough
Mountainbike35:00 [2] 9.0 mi (3:53 / mi) +200ft3:49 / mi
gorgeous morning commute, left at 6 just as the sun was starting to color the mountains red...
Trail Run1:57:30 9.8 mi (11:59 / mi) +2350ft9:46 / mi shoes: Brooks Cascadia 08 Red #1
black mountain from rhys trailhead with will, great run, weather was nice for once and we pushed at a pretty good clip to the top and took it easy on the way down....
Mountainbike35:00 [1] 9.0 mi (3:53 / mi) +200ft3:49 / mi
commute
Run33:00 [2] 3.0 mi (11:00 / mi) shoes: Asics Gel 1090
warmup cooldown inbetweens
Run15:40 [5] 4.0 km (3:55 / km)
thursday track workout, 3m55s almost to the milisecond for all four K repeats, did not push hard at all as i am running two sprints this weekend, so i am getting faster (used to be hell to do 4 ks in 4minutes exact).. improvement is slow and i am so far from the good runners norm that it will take a long time getting there...