Trail Run intervals 44:01 4.45 mi (9:53 / mi) +210m8:38 / mi shoes: NB 809
Hill Intervals at Hand Hollow Conservation Area (in the eastern part). Did 6 x 400m uphill hard with 300m downhill recovery. 210m of climb (9%). Splits: 236, 248, 241, 227, 222, 202. Steeper part of the hill is near the bottom (first three splits). Climbs for each interval: 54, 48, 48, 30, 24, 12 meters. A tad intense. Recovery periods averaged about 205. Very nice day - 70, sunny and low humidity.
AOWN: A Heron sitting on the nest at the rookery near where I parked. Several pairs of Canada geese in the field (nesting? - that'll be a lot of goslings in a month or two).
