WEDNESDAY 
AM - Vitality 
PM 
Sports Mall track 
10:00 warm-up 
4:00 run @ 6:00 min mile pace 
2:00 moderate pace 
x 4 rounds 

THURSDAY 
AM 
Ride to Emigration Canyon 
30:00 minute moderate pace to the mouth of the canyon 
24:00 minute climb with group to the elbow 
7:00 blitz to the top HR @ 185
5:00 rest at the top 
12:00 race in areo to the bottom
30:00 minute moderate pace back home