IM pacing run. 1 mile warmup and then 3 rounds continuous of 1 mile at 7 min pace and 1 mile at 6:30 pace, 1 mile cooldown
Did it on rolling trails in PQ cyn so harder then it needed to be but much more enjoyable on the dirt
Road Ride4:30:00 [3] 60.0 mi (4:30 / mi) +7000ft4:03 / mi
Strength intervals up honey springs(twice up climb) and lyons valley. Fartlek style with way too many 1&2 min intervals to count
Hot! And totally knackered!