Foothab, kneehab, 15+45+40 push-ups, most of workout 1.
Cycling45:00 [2]
Good jaunt around Palgrave with the Bazingadog.
Note
Fall FestiVAL Fifty- the movie.
Have to admit it's nowhere near as exciting as the trailer, but at least will be good for our absent friends.
You can watch this one in HD now if you go to the YouTube page.
http://www.youtube.com/watch?v=p3KRubFXokc&sns=em
Running4:03:36 27.11 km (8:59 / km) +335m8:28 / km ahr:155 max:197
RTH with the original team of Bash and Hingo.
Minor bobble in the first section, I was able to hammer to C in the matrix, then a steady run through. I haven't raced with Bash all year, and not with Hingo for even longer. Nice to be working as a team again- So much better with Bash's pinpoint precision and me and Paul helping out than my usual headless-chicken school of nav.
I was able to tow on the first road section. Bash had Ultra Foot issues come up later on and we couldn't tow on this course with several long easy run sections. Her confident precision nav more than made up for it, she sucked it up and we moved along steadily, holding on to 2nd place co-ed after Salomon. One tough Bash, she seemed to get faster as we went along.
Hingo once again proved that long training hours are a waste of time, as he skipped along easily.
By the end I could feel both my knee and stoooopid hip flexors/core stuff a bit, but felt like I certainly had a lot more running in me. 0 on the sufferfest scale for the first time in a long time.