5 mi. Another one of the run and ride days – we did good intervals that had us tested on 500s and 200s at the end.
1 mi warmup jog
300m w/200m recovery
700m w/200m recovery
500m w/100m recovery
500m w/100m recovery
1000m w/200m recovery
500m w/100m recovery
500m w/100m recovery
200m w/100m recovery
200m w/100m recovery
200m w/100m recovery
200m w/100m recovery
1 mi cool down
I did the 200s at a very quick turnover to try and stay with the first 3 or 4 guys. That went well.
The I rode, probably 7 of us, Perry on an old 80s bike with Campagnolo Super Record stuff. We picked up Rick Covell at the Jog Rd roundabaout and with little breeze, zipped nicely thru 20 miles. On the way back, a red shouldered hawk came to land in the road in front of the group. As the lead rider came up on the bird, it took off in a haphazard fashion… flying right in Adrienne Papa’s face and line of vision. I saw it all happen from the back of the paceline, I saw Adrienne swerve off the road and onto the grass. She did a great job of keeping composure and not crashing!
drun4fun 