Thursday August 8

[Loco Coyote]

About ready to taper, but not quite yet.

I did 15 on Tuesday, recovery 6 yesterday.

Today I tried my new XC spikes (Nike Dragonfly XC) on some dirt trails.

9.3, with 30 minute warm up then 5X 4 min, 1X 2:20, 2X 1, 2X 30 sec all getting progressively faster. The first 4 min was at threshold and 30 secs were almost all out (800 m race effort).

Very slow cool down for 10 minutes and then a massage later in the day.

[Fast Eddie]

11K, but forgot to restart Garmin after traffic light stop. Recorded 7.6K.