Road Running tempo 33:45 [4] 3.08 mi (10:57 / mi) +9m10:52 / mi ahr:156 max:171
Hard effort on the rail trail for 5km.
Road Running warm up/down 7:17 [2] 0.55 mi (13:15 / mi) +6m12:47 / mi ahr:158 max:164
11 AM
Strength15:00 [3] 1c weight:163lbs
Then into the rec center for strength: Pull - TRX rows Push - Pushups Hip hinge - Asymmetric RDLs w/40# kb Twist - Wood chops with 10# ball Carry - across floor with 90# wgts