Me "Jekyll and Hyde" workout...felt good, felt bad, felt in-between. Easy warmup, 1 mile @Z3 right into 30 seconds fast, easy uphill into 2 minutes @Z3 uphill to halfway, 5 minutes easy, 2 miles @Z3 right into 30 seconds fast, 2 minutes easy, 3 X 40 seconds @Z3-CV w/short recoveries during the final km. Z3 was a struggle today on the longer efforts. Felt good on the 3 X 40 seconds @Z3-CV. Cold (-3 degrees F). Shoes: ADIDAS Supernova (Yellow/Grey...new!).
Me Good session of 6 X (3 X 40 seconds pickups @Z3 w/short recoveries) plus 6 X 30 seconds hill repeats/jog down for recovery/ easy running to finish. Felt good! Cold (1 degree F). Spikes. Shoes: NIKE Pegasus 37.
Me Good session of 5 X Z3 uphill pickups (2-4 minutes) w/ 30 seconds fast to finish each pickup (w/ short recoveries between each pickup/ 5km @Z3/30 seconds fast/ 3 minutes easy running to finish. Felt good! Cold (-3 degrees F). Shoes: ADIDAS Solar Glide.
Me Good session of 15 X 1 minute @Z3-CV w/ short recoveries/ 4km &Z3/3 minutes easy/ 5 X 30 seconds hill repeats w/ jog down for recovery/1 km easy running to finish. Felt good! Cold (2 degrees F). Shoes: NIKE Pegasus 37.