Trail Runnning 1:15:00 [1] 12.0 km (6:15 / km)
shoes: SLAB 3 Custom
Warmup/down: Easy run up Spray rd...was going to head up Chinaman's but ran out of time - only had 1h40min before my Chiro appoint. So I made this one quick! I'll save the summit for another day...
Trail Runnning 30:00 [4] 6.0 km (5:00 / km) +833m 2:57 / km
max:173 shoes: SLAB 3 Custom
3 X 10min up to the top of the Oven at the Nordic Centre. Chased a small black bear off the track as I started my first interval - No sign of mama bear...as if I needed more motivation to run faster!
Body felt sluggish - not surprised as it was the first time I've done intensity since the Nipika Trail Race 3 weeks ago. It will take another hard effort to get tuned up for this weekend's race in Mt Tremblant! Yes, I passed the (first) test today, running hard up/down the 'Oven' with no pain in the achilles...psyched!