11/30/2013
10:00 AM
4.5 mi
Faulk Hill 1/2 mile cutdowns: 4:30 (easy) 4:23 4:10 (push). Jog back Manitou Beach (3/4 mile). <12 min cycle.
Felt strong. Top pulse 140. R ITB a tiny bit tight. (Did spinning yesterday: 2x5 min).