Trail running 1:09:30 [3] 6.8 mi (10:13 / mi) +80m 9:52 / mi
shoes: Topo (black)
Evening run from Sp Hole to CW - along S side of River, then to W Foss Farm to Surrey bike trails - and around to Fogg connector to Spruce Wood and around SH again. Pleasant on the cooler side - blackflies were swarming at the beginning of the run - very unusual for August. First mile warmup, last 1/2 mile cool down. Otherwise a swift pace on mostly technical single track trails.