http://www.strava.com/activities/169071885 

Tried some lactic threshold training today. I was yo-yo’ing from ~160bpm to ~180+, then recovering back down to around 160 before stepping on the gas again. Kind of harder than a sustained tempo run – more cyclic.

This run is a sustained climb when you hit the trail (around mile 3). Super quiet in the woods today, just my feet hitting the trail, some rustling leaves (maybe Sasquatch) and my breathing.