MTB on road with pack C-wood to Burlington. Head and side-wind for much of the ride. Legs felt tired from the get go, but never got worse. Trap muscle at insertion point to the spine became a big nuisance from about 2.5hr's onwards. I've had this before on long rides and in long races, I assume it's from my hand/arm position on the handlebars, but any suggestions on how to relieve the pain would be most welcome.
Paddle & portage Beaver R. Kimberley to Thornbury. Mostly clean of debris, except in the last k where there are some nasty log jams.
Spotted a bald eagle for the first time in the valley. I'd heard there was a pair in there for a few years, but had never seen one til today.
Road Run2:35:00 [2] 27.0 km (5:44 / km)
Hilly run with a pack from Thornbury back to Kimberley to collect the car
Slabtown to Heathcote, Beaver R. 48:30 upstream, 4min, faster than Tues, was focused more on picking faster lines up & beside rapids and paddling harder when the current really took hold.
Descending intervals for 10k starting at 5min. per k & dropping by 15sec. each k down to 3:30 per k & tried to hold that pace/effort (took 42:30). Couldn't get consistency on pace, probably not enough road running. Ran a 3:30 for km 8 (some downhill), 3:36 for km 9 (some uphill), then 4min for km 10 up a larger hill.