Early rise today for class as well as packing, getting kids to camp – and getting on a flight to Salt Lake to head up to Park City.  Today could not have gone smoother.  Felt great in class – with plenty of upper Zone 4 work, and a good mix of steady state tempo intervals built in (Intervals below).  Race home, pack for 5 days of training in PC, but luckily no bike.  Using an Orbea from a friend locally.  Get kids off to camp, home, prep house for being away, exercise the dogs, and off to Oakland Airport.

Talk about an easy trip – in truck at 10, boarded and in the air by 11:45…land in SLC at 2:20, in PC by 3pm.  4 hrs door to door!  Although funny was that I had to check my bags because….the chamoix creme for this trip was too big of a tube allowable for carry on!  You know you are training big when you travel with the BIG tube…

I got a ride from SLC because my friends flew in from Boulder and Florida in a similar window.  Off we go:  quick lunch in PC, then 90 minutes on the trails:  perfect 20 min loop:  since I want to negative split this run I plan to run a minute faster each round….for 4 rounds with a longer warm down.  Glad to hold 7:15 pace for 12 miles at 6800ft.

Its nice to train in new terrain but I find it quite important to be conservative.  New roads, terrain, climbs and trails require patience as we can quickly shell the legs for the next 4+ days.  Its also nice to train with good friends.  Its starting to become a fun group that we are meeting up all over the West Coast in 2015.  These guys did the Coast Ride in January with me, a training week in Marin in early May, IM CDA, Vineman, now PC, then Bend, then Boulder.  Training with true training friends is a rare privilege – especially when this sign was waiting for me at the airport after I walked out to baggage claim…(see below):  Nothing like a solid ribbing to not only give me grief, but also a gentle reminder of what we are doing here.  Although they meant nothing other than a good laugh at my expense…

Up and at ‘em tomorrow:  3.5 hrs on the bike with a solid 1 hr transition run.  Goals tomorrow – good ride intervals, plenty of hydration (drink lots of water) – eat well, and run great off the bike… nothing but good sensations..

10 min easy
7 min mid Z2
5 min upper Z2/low Z3
3 min mid Z3
1 min upper Z3/low Z4

(50)
5 min low Z3
3x (1:40 at 120%/upper Z4 high cadence + 40 sec easy/rest/recovery) +1 min after round
4 min mid Z3
3x (1:40 at 120%/upper Z4 high cadence + 40 sec easy/rest/recovery) +1 min after round
3 min upper Z3
3x (1:40 at 120%/upper Z4 high cadence + 40 sec easy/rest/recovery) +1 min after round
2min lower Z4
3x (1:40 at 120%/upper Z4 high cadence + 40 sec easy/rest/recovery) +1 min after round
1 min mid Z4
3x (1:40 at 120%/upper Z4 high cadence + 40 sec easy/rest/recovery) +1 min after round