AM - Ran a tempo run on the river trail with craig. We did a 1.5 mile warm-up and then progressively got faster by the end of mile 5.5. We did a half mile cool down. We were both tight and sore from our weekend race, but we turned this into a good, quality run!
Splits: warm-up 1.5 mi at 9:10 pace; tempo miles: 7:45, 7:31, 7:22, 7:05; cool down pace 8:40
I rode my mtn bike to the trail head for 3 miles in the pitch dark and back again!
PM - Biked to Washington City, up the washington parkway back to st goerge along the red hills parkway, turned around at the top of red hills and rode to the rec center. That was 24.1 miles in 1:17:44 at a 18.6 mph average. I hit the lap button at my first ten miles for a 29:40 time at 20.2 mph average. The next 10 miles was climbing hills and into a strong headwind. I averaged a 16.1 mph. The last 4.1 miles was downhill but slowed down by traffic and lights for a 22.8 mph average. My ride home after yoga class was almost speedy. Too many stop lights, and other bikers in my way on the trails. I averaged a 20.4 mph. | 