A slight variation on a standard loop

Another dose of threshold

Good ol' Dale

Actually felt like winter

Mill + lift

Went back to 30 x (40s @ 9mph/5.5% | 20s standing). Drank 90g of homemade carb mix (maltodextrin + sugar) during. Distance listed doesn't include the standing rest (belt distance was 8.57mi), but time does (i.e. I was only running for 50 of the 60 minutes, so my avg moving pace was 7:04). 

Last time I did this workout (~3 weeks ago), I thought I might be able to handle 6%, but I didn't feel great warming up today, so I kept the grade the same. w/u was 3mi @ 7 -> 9.2 mph in 22:10. c/d was mostly jogging at 8.2mph with one 30s pickup to 11mph to stretch the legs. Wore the hr monitor and it drifted up steadily during the workout from the bottom of z4 after a few reps up to the bottom of z5 for the last couple. Felt like I could do another 5 or 10 minutes/reps when I stopped, but this didn't feel all that easy (esp the second half), so the intensity was probably just right. 

Lifted after (brought a change of clothes this time and it's good I did... I looked like I'd climbed out of a pool after the run). Started getting cramps in one of my feet about 30 minutes into the lift... kept at it and finished it out, but I had to lower the weight on a few exercises.

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Brent Broome

Another dose of threshold

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A slight variation on a standard loop

Another dose of threshold

Good ol' Dale

Actually felt like winter

Mill + lift

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