running/walking warm up/down 35:19  2.18 mi (16:12 / mi)
shoes: Salomon Sense Ride 4
warm up jogs 1 hour and 25 min before race.
running/walking 30:01  3.05 mi (9:51 / mi) +29m 9:34 / mi
ahr:156 max:179 slept:7.5 shoes: Salomon Sense Ride 4
Westward Ho 5K (cross country), 1st M70
Didn't sleep too well middle of night, so took a sinus pressure med, and that really helped. Good last hour of sleep.
Garmin said I was in zone 5 for 93% of the race. Don't know if I can believe that 5 rating. I pushed the pace just below the "suffering" level. Helped to get a good enough night's sleep.
100% run, no Galloway intervals.