6 PM
Road Run warm up/down 23:14 [3] 3.5 km (6:38 / km) +25m 6:25 / km
ahr:142 max:169 rhr:59 slept:8.0 weight:61.2kg shoes: Cascadia Brooks
Warm to intervals.
Trail Run intervals 28:56 [5] 5.35 km (5:24 / km) +15m 5:20 / km
ahr:171 max:191 shoes: Altra Lone Peak
6 loops that were just a bit less than a km. Right leg starting hurting quit a bit so took it easier on the last 3 loops.
Trail Run warm up/down 13:51 [3] 1.84 km (7:32 / km) +30m 6:58 / km
ahr:154 max:177 shoes: Altra Lone Peak
Cool down after intervals.