Trail Run long 2:55:00 [4] 16.22 mi (10:47 / mi) +1500m8:23 / mi rhr:53 slept:9.0 shoes: Trail-Montrail Streak
Race Pace: Ripped it Up coq crunch, to Buntzen powerline lookout, down to buntzen N beach, back on easy side, and back up and over. Felt GREAT. first 13 mi in 2 hrs 18 min trail with huge eleveation gains. Running 8 min miles on flats. Taking a few easy days was worth it. Plus rhr back down :)
Road Run intervals 50:52 [4] 6.02 mi (8:27 / mi) +250m7:29 / mi slept:7.0
warmup, hills X2, speedwork on flat 30 sec fast (6:45/mi)...but not too fast cuz I'm old. Repeat speed 30 sec, 6 times. Hills X2 home, cool down. Great workout.