Wirth Mt Bike TT w/Syd.....I did 21:26....Syd did 22:05....I was surprised she did so well....it wont be long before she is beating me.....total time included warm up....
spur of the moment trying to beat the rain.....went to the track on a 54F day and decided to run 3-1 mile repeats (with 2:15 rest -HR under 120 for next repeat).....Benilde rubber track
10:11 9:55 9:42 HR at 165 or so at end...
wow!...first sub 10 minute mile for me in 3 years or so.......
cooler weather helped a bunch.....lesson learned...my current knee/legs situation dictates I need to loosen them up by running......the first 400 m of the first mile feels way to hard.....and after I loosen from hard running things feel better and my legs/knee feel looser and no as tight......