Notes
***
3 loops at Wachusett. Each ascent was 1 mile @ 90%, 1 mile hard power hike, .5 mile all out and then I descended the 2.5 miles at a moderate pace. Each loop was 47 minutes. Very good workout today.
Training Plan Entry
Long
16 mi
16 miles with tempo. Tempo is roughly a Z3 effort or for you HR 150-160, so avoid going over HR 160 today.
A rolling course is good for this and hold HR up on the downs.
Wu) Start super relaxed and light and slowly build HR up to 140-150 and hold it. At 10 miles elevate HR to 150-160 and hold this for the last 6 miles to the finish.
Diligent hydration and nutrition intake as always.