Running1:32:56 8.73 mi (10:39 / mi) +177m10:01 / mi ahr:124 max:153 shoes: Nimbus 20 green
Appalachian trail from Weaverton cliffs parking south through Harpers Ferry to Shenandoah river bridge and back, including a few miles on the canal towpath. With this section I've now covered from mile 1004 to ~1040 both ways, at least since I started paying attention the last few years. Had done much of this already on scout trips. Will take maybe two more runs to finish Maryland, but that might have to wait until next summer.
Running38:14 4.27 mi (8:57 / mi) ahr:134 max:153 shoes: Nimbus 20 green
At the track, did one page of the TSS quadrant exercise while warming up, then 2 faster miles (~6:49) with a minute break in between. Not hard enough to be tempo effort, but getting close to the speed that bothers my lower back. Also Samantha wants to try for a 6:59 before her XC season starts so I thought I should test this speed and see if it would cause me any trouble to pace her. Will know by tomorrow I guess.