Trail Run long (Long hilly) 3:06:00  14.5 mi (12:50 / mi)
In the beginning I was just not interested in running a long run today. I started slow and stopped for several trivial problems. Once I got going, I felt ok but couldn’t get my stride lengthened out and I just shuffled. At about 45 minutes, things started to click and kept getting better throughout. This was 2 laps and I was 3 minutes faster on the 2nd loop than I was on the 1st. And since I was late getting started the last 30 minutes were at about 90 degrees.
In the first loop, I did 5 hill sprints to make up for not doing that run.
After I got home, I did a 10 min swim but my tether broke again and I quit. Stretching my right arm was tight due to the rib but definitely better.