speed work

I finally got to the track this morning and did a ladder, as in... 200,400,800,1mile,1mile,800,400,200, with a 200 rest between each and a 1 mile warm up.

I started off strong and got stronger as I went. Miles were 5:50 and 5:45. Lungs had trouble keeping up at first, then the legs were pretty tired on that last 800.

Yesterday I rode into work, and did 2x15mins at a hard pace along the Betzwood trail.

Things seem to be coming together (knock wood).