2.5 mile warm up, 5x1 mile at threshold with 200 jog (5:36, 5:33, 5:33, 5:36, 5:34) and 2 mile cool down.
Temps were mild, 72°F, but still with the humidity(86%).
9.8 miles with long warm up and some rather brutal hill reps on local nordic ski trails (where Olympic medalist Jessie Diggins trained as a youngster, and later). 3X 2:10-2:40 (jog back down for recovery) and 4X 1:10-1:40. These hill averaged about 6% but had pitches of 15%.
4 miles on a beautiful morning with blue skies and 63° temperature.
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Quote from: Loco Coyote on July 07, 2026, 06:27:25 PM9.8 miles with long warm up and some rather brutal hill reps on local nordic ski trails (where Olympic medalist Jessie Diggins trained as a youngster, and later). 3X 2:10-2:40 (jog back down for recovery) and 4X 1:10-1:40. These hill averaged about 6% but had pitches of 15%.
That sounds a bit like punishment lol
Quote from: kawasa on July 07, 2026, 08:54:40 PMThat sounds a bit like punishment lol
I have a tough hilly race coming up later this month that starts out with a half mile up a steep street and then six more miles with long down and up, before a screaming downhill finish. (Bix 7 in Iowa).
Everyone is talking about RPE (real perceived effort 1-10) scale these days. I go by a four level RPE: easy, moderate, hard, and fucking hard. This was the latter and I don't do these that often.