AM - Craig, Cathy and I did our Ironman Hill Workout at Pioneer Park. There's a half mile loop at the park that goes half up and half down. We ran our 10K pace up and IM pace (9:00) down. We did a 1 mile warm-up(9:00) and a 1 mile cool down(9:01). We did a zippy walk for 2 minutes in between each interval.
Splits:
1 int - 6:40 up 8:40 down
2 int - 6:33 up 8:45 down
3 int - 6:29 up 8:33 down
4 int - 6:28 up 8:09 down
5 int - 6:30 up 8:47 down
6 int - 6:19 up 8:37 down
PM - Biked 32 miles (19.7 mph ave) with Craig and Cathy. We rode the fields loop and then around the southern parkway. Slight wind and a few rollers! Beautiful evening!!! | 