Karel recently went to Waycross for a RETUL fit appointment and he knew that I would love the home of one of his past customers.
He was right!! Look at all that nature!!!
Karel and I were joined by our homestay friends for most of the ride so it was a nice steady endurance 3-hour (60mile ride) at Karel's upper Z3 zone.
Run (5 miles):
2 miles (7:14 min/mile, 6:49 min/mile)
90 sec walk/recovery/fuel
1 mile (6:39 min/mile)
90 sec walk/recoveryfuel
2 x 1/2 miles w/ 30 sec in between (6:10-6:12 min/mile)
1 mile cool down with Karel
Campy makes the best recovery partner!
(1 large package sliced prewashed mushrooms, 1 can low sodium black beans rinsed and drained, 1 large red and green pepper, 2 cloves garlic chopped)