Lee Hill to Old Stage and Left Hand Canyon (via Rt 36)
19miles= 1h07 at Pace 17.1mph
That Hill is killer but coming down it I got up to around 40 mph, going up I almost had to step off the bike. Cadence was up, and legs felt really strong considering all the uphill I did.
Then a jump off 2 mile run= 12:22 Pace =6:11
Jump off run after 19 mile bike. Legs felt really heavy and I didnt think I was moving that fast! It was half and half up/down hill and my shin never tightened up : )
I then took a mini break and finished the 5k with a 8min pace. Totaling=20:22
Bolder BOULDER I had a 20:16 5k included.
I cant wait for a 5k this month so that I can finally break the 20 barrier!!
Evening lift:
Mil Press: 3x8 L/R (45, 50, 52.5 bells)
Dead Lift 4x6: 185, 225, 225, 245
Pull ups 2x8
Bi Curl 3x8: (35, 40, 42.5)
Seated Row 2x10 (105, 120)
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