Distance: 14 miles
Time: 2:11:46
Pace: 9:24/mi
Notes: Long slow distance run with Brian on the 14 mile W&OD loop. Only about 3 miles of the run offered clear pavement, the rest was running over ice and snow which was much more taxing on the legs than normal. Only a little bit off our ideal pace, felt good until the last 2 - 3 miles. Pretty easy aerobically. Legs were a little beat up at the finish, but breathing and heart rate returned to normal almost immediately. Good run to strengthen the stabilizer muscles in the legs and core. Most importantly: NO achilles tendon issues!
CLIMB: Sport Rock
Warmed up with 5 slow fingertip pull-ups, 5 slow pinch pull-ups and 10 strict pull-ups, holding in the up-position for 10 seconds at the end. Continued our mission of sending all the 5.9 routes in the gym, got quite a few done. Bouldered for a while to cap off the night.
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