Scott McMillan : Endurance Junky

Legs are very, very sore today, 2 hours on the bike easy spinning about 45 of that on the trails.

Another hard workout we ran upto Garibaldi Lake this involved a 7km steady climb before getting to the plateau not easy especially after the hard track workout the day before. Total length 23km.

This was a hard ass workout it was hot and this was an “Hard Effort” workout.
400(warmup 70), 200(26), 300(44), 400(65),600(1:45), 200(28) the body was full of lactic acid after.

How did Lance Armstrong warm up for the Alp Duez mountain TT in 2004? This race is very similiar to the Grind in terms of effort will take some pointers from here .
This is written by his coach Chris Charmichael.

The Warmup
Warming up for any time trial is important, and it is even more critical when […]

I always wondered about the proper method for warming up before a hard assault on the Grind… this article gives me some good ideas will have to experiment, it pertains to cycling but I think it is transferable to running.
The Warm-up: Priming the Engine

Never underestimate the importance of a proper warm-up. Often times overlooked, sometimes […]

Cycle : 1:00
Intervals with VFAC the evil Double 5k, Single 2.5k time 18:52, 8:52. Felt awful need to take a day off.

Bike 1:20
Easy run 52 mins @ 150 . Legs were stiff from the Grind the night before.

Cycle: 1:00
Did not feel like doing a Tempo after work so I hit the Grind, my legs felt it last time I did this was June 11 during the Seek the Peak race.
Time 33:25 AHR 184, not bad I guess a little harder than the Pembina Hill in Saskatoon.

Cycle : 1:30
Easy run 53:23 @ AHR 147 nice night.

1:39 AHR 149 . Was very hot and dry this was my last run in Saskatoon head back to Vancouver tonight.