Run - Treadmill (Speed Intervals) 32:00 [5] 7.13 km (4:29 / km)
6:00am - Ran programmed interval routine on treadmill. 4x60sec@12mph with 60 sec recovery at 8.6mph. 2 sets with 4 minutes between sets. 5 minutes warmup/warmdown... HRmax at 170bpm in 3rd repeat, 1st set. Rest mostly in mid 160's with recovery in the low 150's. Not exceptionally difficult, but muscles a little sore toward end of second set. Will probably run Skyline in heat and humidity this afternoon then off until Saturday...
Run - Trail (Skyline) 1:15:34 [4] 12.87 km (5:52 / km)
5:30pm - warm, humid - high 80's - Ran the Skyline loop on Minnechoag with Kevin, Bruce and Ed. Good run, walked the hills (as usual) and calves tight and although the backside felt smooth, I was too tired to really push hard. Finished 3.5 minutes ahead of Bruce, Ed another 3 minutes back and Kevin brought up the rear at 1:27