Scott McMillan : Endurance Junky

Cycle total 2 hrs, did a spin with some friends after work extending the commute time.

This was a hard tempo, my legs were still thrashed from all the running and hiking on the weekend.
42@tempo pace total workout time 57 mins.

Lot of hours on the feet this weekend.
Saturday early morning “Fartlek” run did 7 surges during a 12k run.
PM: Lynn Peak : Distance 7 km. Elevation gain 714m, finished of doing the Lynne Loop.
I wore a weighted pack on the ascent of Lynne Peak ~30 pounds was a good leg workout.
Sunday
AM: 15k run
PM: Hiked the […]

Tonight was one of the hardest VFAC interval workouts.
The first 2 intervals start with a fairly tough hill right out of the gates so by the end of the first 3k interval you are suffering in a bad way.
3k, 2k,2k (10:46, 6:23, 6:32) . Pretty decent workout I felt very light headed after the first […]

Cycle : 1:10
Tempo run 1:03 / 42:00@ tempo pace.

No posts the last couple days, I did a fair amount of hiking gave the legs a rest.
Today:
Cycle: 1:10
Run: 56:00 low tempo.

5 x 1k (Beaver Lake) with descending rest (3:14,3:12,3:10,3:18, 3:13).
This was a very good workout considering I was in major recovery mode on Tues and did not think I could make this workout.
John told me to hit 3:16 per interval which I did easily except for the 4th interval in which I held back […]

The Grouse Mountain Run summit seeker page was launched today.
Description from:
http://hiking.grousemountain.com/grousegrind/summitseekers

Grouse Mountain’s Summit Seeker program will allow you to monitor your performance, see how you rank against other Summit Seekers, and measure your climbs in the equivalent vertical footage of other world famous summits.
How does it work?
Purchase a Summit Seeker Card, containing a radio […]

This was a full recovery day no biking or running the first complete day off in several weeks. Went for a sports massage at noon I came close to tears man do those deep tissure massages hurt.

Cycle: 1:00
Run: 1:20 long run pace legs way too sore for a tempo run.
I will take tommorrow OFF.