trailrunning warm up/down 55:00 [3]
shoes: arnuva 100TR
trailrunning intervals 35:00 [4]
shoes: arnuva 100TR
1 2 3 1 2 3 1 2min took it easy had cement legs to start felt better at the end good crew
Stairs 20:00 [3]
shoes: arnuva 100TR
Frakensteps with Wes and then A B C s with madeline after a loop of churchhill