run1:21:44 [5] 14.2 km (5:45 / km) ahr:144 shoes: brooks adrenaline (e)
long hill repeats on the tread mill
3 min recovery between each repeat
7min @ 10% grade (11:30 per min pace)
7min @ 11% grade (11:30 per min pace)
7min @ 12% grade (12:00 per min pace)
5min @ 13% grade (12:30 per min pace)
4min @ 14% grade (13:00 per min pace)
run13:22:27 [4] 100.0 km (8:01 / km) ahr:138 shoes: brooks adrenaline (d)
Niagara 100 km race. Didnt race, just used it as a long training run. Had a really tough time in the heat. Still managed to finish. Never run that far on road before, was hard on the legs.