5k tempo run... We ran a 3 mile warm-up and then did our tempo run... The course we choose I thought was easy but ended up being long rollers.
warm-up: 3 miles in 24:35 (8:12)
5k tempo: total time = 22:39 (7:19 ave) mile1=7:08, 7:37(uphill), 7:15 (half/half), 0:39(last tenth 6:36)
cool down: 1.9 miles
Bike ride after run... 32 miles at a 18.3 mph ave. We did a 12 mile tempo ride at 20.1 mph ave on big rollers. We were all too tired to try any harder!!! Tough workout week!!! | 