◪ (model) 40:00 [2] *** 3.0 km (13:20 / km) +80m11:46 / km spiked:7/7c shoes: OLWAY Tiger 2004
walking and jogging model at East Fork South with Sergei Fedorov
4 PM
road run warm up/down 18:00 [2] 2.5 km (7:12 / km) +10m7:04 / km slept:5.0 shoes: OLWAY Tiger 2004
before Middle @ East Fork South
5 PM
◪ race (Red - Middle) 35:29 [4] *** 5.5 km (6:27 / km) +200m5:28 / km ahr:162 max:171 spiked:10/13c shoes: OLWAY Tiger 2004
close to perfect until #7, control was 40 m off, ~30-35 sec lost, little hesitant on 9 ~ 10 sec, ~20sec in hesitation on #10 approach, then made 180 out of this control, took me about a minute or so to figure that out, so 2 min was gone and I was back to 10, clean but slow to 12. running felt fine for most of it.
trail run warm up/down 10:00 [2] 1.5 km (6:40 / km) slept:6.0 weight:157lbs shoes: Puma - Narabota XC Brown
before and after O.
1 PM
◪ race (Local meet) 55:17 [4] *** 8.0 km (6:55 / km) +100m6:30 / km spiked:15/18c
Colliers Mills - Red - felt good most of the time, navigation was easy, had to fight the briars and marsh on the way to 9 - 2 min, and a 3 min pit stop to 16.
Z-man was 45 min