Trail Running warm up/down 6:17  0.27 mi (23:15 / mi) +16m19:37 / mi ahr:96 max:110
O-course Training51:44  3.86 km (13:24 / km) +83m12:06 / km ahr:124 max:136
Forest pretty thick in places with summer growth knocking down visibility. Lots of mosquitoes, too. The pale green streamers I had put up in the fall were gone or invisible, so I hesitated at the control spots. Was really unsure of #7, which always gives me trouble, and #10 at the edge of an undefined damp spot on the hillside.
Track workout intervals 35:00 2.4 mi (14:35 / mi) +198m11:36 / mi ahr:96 max:141 1c
Pacing intervals before 4 mile race on Sunday. Nagging pain in R hip joint, tendon snapping as a couple weeks ago. Probably not best to do track work day after heavy lifting.
On the positive side, spent a couple hours spreading Shurpac on the driveway to renew the surface. This is stage 2 of my escalated counterattack to the zealous chipmunk who persists with his hole in the middle of the driveway. The rodent has clearly stayed up at night watching reruns of Caddy Shack. However, he is doomed to succumb to 44 tons of gravel dumped on his home. Ha!