A one mile warm-up, then some stretches at the River Trail in Logan Canyon. Then 1 mile at T-pace followed with 800 meters at I-Pace. Then 400 meters at R-pace on the uphill single track part. Then an 800 I-pace back followed by a 1 mile T-pace back to Stokes NC. Felt good most of the way though I did feel the fast bike ride to the trail. |