OoooOOOooooOOOOooof.

Went out to Sauvie Island and then practiced echelon work with Robin, Duncan, Eric and Quenton. Then we started going really hard. Rainy and windy conditions, plus the fact that we were chasing a good Cat. 3, meant there was no backing down.

Thus:

Time: 2:30.27
Distance: 42.3 miles
Avg. HR: 152 BPM (That’s the AVERAGE?)
Max HR: 186 BPM (sprinting up the hill at Montgomery Park)

In Zone 1: 1:33.46
Above Zone 1: 56.39

Average Speed: 16.9 mph
Max Speed: 27.3 mph

It was a great workout, and it’s good to throw down like that even in the off-season. But it was really hard, which underlines why it’s really, really important to get through all the aerobic stuff and strength training this winter, so I can do some great intervals this spring.

Because WOW. That was intense and hard. Dang. But whenever we backed things off? I recovered really quickly.