Trail Run1:16:25 6.03 mi (12:40 / mi) +94m12:05 / mi ahr:137 max:154 shoes: NB 1210 "Leadville"
Mountain bike trails at Nockamixon SP (at the east end of the park). Twists and turns and lots of small bumps but only a few really rocky stretches (beginner-intermediate level for mountain bikes). Pretty much all single track but at least a couple feet wide in most places. Covered most of the trails to the south of the parking area - probably another three miles or so to the north, so a return trip is in order. Mid 70s so warm but mostly in the shady woods.
Road Run intervals 42:02 3.98 mi (10:34 / mi) +49m10:10 / mi ahr:131 max:159 shoes: Asics Gel-Nimbus 16
Short hill intervals. 2 x (5 x 30 sec) with 1+ min recovery time coming back down the hill and about 4 min between sets. Each set of 5 was on a dfferent hill with the first one being steeper. Low 70s but dew point of 71 so quite the the sweatfest.