week 4, day 3 29/33/29/29/30 failed to get 40 on the last one....repeat week
Hike3:23:08 [2] 11.5 mi (17:40 / mi) ahr:117
Rapid Hiked the Superior Hiking Traiil from Spirit Mt chalet to the Enger Park tower while Kari lunched in town with an old friend...11.5 miles.....used poles and hiked/jogged the entire section.....epic hike with great views......I've said it before but this is a great adventure that is in our back yard...
run to track, ran 8 quarters at the track, run home........
8x .25 miles with 2:00 rest (a bit much but I wanted to run some faster quarters)
1:52/1:46/1:45/1:49/1:45/1:46/1:46/1:43....
a reach at some speed...use it or lose it...trying to minimize the fade....I feel I need more pure running but its difficult to work in to my schedule....hopefully I can continue to work on this....
OTNT power hour..I did 4.5 loops on my Mt Bike....just got in 2,000 ft vertical....paced it to make sure I didnt blow up early...very slow going up 2nd street hill but managed not to fall over due to slow speed...
I have been fretting that I hadnt gotten any good hill on my bike......this workout helped lessen my concerns.....good group out at the workout....Kari ran and hiked the hills..............