Labor Day Week....Vaca at home

Monday----  Awesome Mountain biking at Sanford's San-Lee park. They've got a great maintained MTB trail which me and Loucks failed to find.  Our first loop was on a tight / Steep hiking trail and brutal.  We managed to grab a PB&J sandwich and took 1/2 of the MTB trail and much nicer.  Hot, muggy, overcast and fun.  About 7 miles

Tuesday--  Run 6.4 Miles at the Tobacco trail.  First time running in about 4 weeks and Achilles is still bugging me.  will Ice and stretch more...

Here was the workout

Walk 5 minutes...Stretch 10 Minutes

Jog 5 Minutes....8:30 Pace

10 X 1 minute :30 fast :30 Walk 9:00 pace average

         1 Mile 8:30 Pace

.5 mile eZ

.5 mile 6:20 pace

.25 EZ

.5 mile 6:37 pace

.25 EZ

.25 7:30 pace

.25 EZ

.25  8:30 pace

.5 Cool Down

I tried to work in some tempo and speed it was fun and a lot less boring than just running.

Wednesday.... 35 Miles leisurely on the road bike.