Road Running warm up/down 46:26 [2] 3.19 mi (14:33 / mi) +45m13:57 / mi ahr:126 max:162
Checking out course.
Road Race race (Matthews 4 mi) 40:15 [4] 4.0 mi (10:04 / mi) +46m9:43 / mi ahr:156 max:176
Race in Lebanon, NH. Rail trail out, back on road and then trail. Gradual climb going out, hill on road at 2.5 mi, then run in. Warm, humid.
Afterwards a bbq with burgers, dogs, ribs. Nice spread.
12 PM
Road Running warm up/down 1:01:29 [3] 4.01 mi (15:20 / mi) +11m15:12 / mi
Stopped in Springfield on way home for an easy cool down. Then a dip in the pond.