Running race 18:35 [4] 4.68 km (3:58 / km) +50m 3:46 / km
ahr:167 max:175 shoes: O-Icebug Sisu 10.5
'5k' trail race.2nd-4th, depending on how you'd adjust for two poorly marked turns. Nice day, and pretty course.
Running warm up/down 45:00 [2] 7.3 km (6:10 / km)
shoes: O-Icebug Sisu 10.5
2km warm-up scouting course markings.
Long cooldown all the way home, much in terrain. Really like the new spikes.
Strength 15:00 [1]
1.5 hours of Badminton, in flip flops. L-knee (patellar tendon) swelled sore (as usual). Tied a shirt around it on car ride home + DT presses and it got fully better by next AM.