6 mile warm-up down to Gross Dam. Then a 3 mile hill climb with 1100ft of gain done as a progression by HR.
1 mile at HR 155-160 (jogging).
1 mile at HR 160-165 (tempo or aerobic threshold).
.5 mile at HR 170-175 (threshold).
.5 mile at HR 175-183 (ouch).
Not a great time on this climb for me at 24:45. It felt like I was flying but the watch didn't show it. Yesterday was a 3 hour hard bike (6500ft vertical) and Sunday was a long bike (9200ft vertical) so my legs aren't sharp.
3 mile jog home.
Damie, one of my Ironman athletes, raced Memphis In May Sunday and killed it winning her age-group after suffering through enough bad luck to make anyone else quit. Her race report to me read like an exercise in dealing with everything that could go wrong. I'm quite impressed and that's not easy to do.