road run (commute) 7:56 1.05 km (7:35 / km) ahr:115 max:124 shoes: Merrell Bare Access 4
roller skiing long (easy) 2:04:01 29.0 km (4:17 / km) +45m4:15 / km ahr:138 max:150 slept:6.5 weight:167lbs shoes: Pursuit Roller Ski
Wantagh loop om roller skis. Wiped out early, hit butt and scraped R. elbow, again :), it just healed. It did not stop me a bit. Enjoyed the rest of it, with moderate wind of ~ 10 mph, it felt good. Roller skiing and hearing ocean waves hitting sand of Jones Beach is quite pleasing. Had Gu and water with me.
road run (commute) 7:17 1.05 km (6:56 / km) +5m6:47 / km ahr:118 max:131 shoes: Merrell Bare Access 4
had a shrimp scampi roll at Wantagh's DJ's Clam Shack. After 2.5 hours of exercise, it was super good.
hiking (commute) 38:00  4.0 km (9:30 / km) +20m9:16 / km ahr:91 max:101 shoes: Adidas Adizero Prime Ink
shopping hike. nice and warm.
road run (16x100/100) 56:31 10.0 km (5:39 / km) +41m5:32 / km ahr:143 max:168 shoes: Adidas Adizero Adios Boost 2
went running after dusk, so it was cooler. It felt good, legs are rested. I felt hamstring all the time, but it is getting better ever so slightly, now it is 4 month after that hit. May be 2 more month to stop limping.