running intervals 50:59 [3] 7.8 km (6:32 / km)
3 x 8min at aerobic intensity with 3min rest between each one. Didn't have a heart rate monitor nor anyone to run with so I have no idea how my speed compared to how I was feeling. Tried to keep it at a sustainable speed but still tough enough to feel like I was working. Hills were tough but a good type of tough :) Tried out a gel during the second interval since it's been since last WOC that I've had one. Peanut butter Gu tastes like Oh Henry bars!!!!!! :)
Right hamstring was none to happy by the end but otherwise the knee was great! Hopefully getting back into the woods will go just as well!
vélo 25:01 [1] 5.0 km (5:00 / km)
Biked up, up, up to where the trails started but with a crazy head wind and on my super old super heavy road bike... almost harder than the actual workout!