Mountain Bike (Intervals) 1:29:37 [3] 22.6 mi (15.1 mph)
Did this workout with my mountain bike since I figured the rail trail would be leaf-covered and slippery. Warmed up for about 10 min. Then:
3 x 10 second hard sprints, 3-5 min recovery
5 x 3 minute hard efforts, 3 minute recovery
3 x 10 second hard sprints, 3-5 min recovery
For the remainder of the ride, I just tried to keep my pace over my average. Not that it was particularly hard to maintain 16 mph, but I couldn't just space out and had to focus a bit. Weather was 47 and drizzly. I was actually quite comfortable, though, since there was practically no wind. Had to take my hat off 15 minutes in. At first, my head was cold, but then it was good!
Run (Trails) 47:58 [3] 4.6 mi (10:26 / mi)
Run at Pine Haven. Warmed up for 10 minutes. Then, ran hard on hills and however I felt like running on the flats for 35 minutes. It has been raining so some of the hills were SLIPPERY! I ended up skipping the one I knew was slippery and just doing more of the others. I thought this was going to be an inter-species group run, but the deer really didn't want to run with me. They all ran away. Dogs are much better at that.