Hill Intervals1:10:00 [5] 5.0 mi (14:00 / mi) shoes: Nike frees
Warmup with flat strides. 8 X 3:00 intervals, 8:19 minutes per mile at 8% incline. The first one was only 2 minutes, after that each was 3 minutes. This was a tough one but I stayed relaxed and gained some confidence. Will sleep well tonight.
Tried to do the hill interval workout today but didn't have the legs. Did 30 minutes of walking at 4.2 mph 7% incline for first 15 minutes and then 8% incline for the last 15 minutes.
Long Run2:30:00 [3] 14.95 mi (10:02 / mi) shoes: Brooks Addiction 9
Flat on roads in Arvada. Very tired having skiied both Saturday after the first long run and a bunch of powder early Sunday morning in Vail. For sure couldn't do the extra credit - sorry!