OTT Class #16: T.T./Run

Started with a Turbo Trainer, and then a 20 minute out and back run.

The T.T.:
30s hard, 30s easy x5 (high 90's rpm)
60s hard, 60s easy x3
90s hard, 90s easy x2
Some one-leg drills
10 minutes at hard, stead pace
2 minutes rest
10 minutes

Then jump off, change into running shoes and go for an out and back run for a total of 20 minutes. The first 3 or 4 minutes was to be easy and then steadily increase the pace to a harder run. I was talking with someone as we jogged out, and before I knew it, 10 minutes had passed and we had reached the end of Kakaako Waterfront. So, I picked up the pace and set out to catch the leaders. I felt surprisingly strong and did manage to catch the few that were in front of me excepting one. I was gaining on him, and was sure I was going to get him when the coach stopped us one block early to stretch in the park. Darn! Very encouraging though.