Running 55:00 [4] 9.0 km (6:07 / km)
shoes: Saucony Excursion 11 Gortex
RALF workout: warm-up jog from FRPark to 4H road @ bikepath, then thru little woods and back. W/O: 2 x 1km 4H oval + 30s rest, then 4 x little forest trek w/ harder effort back ( different run-back path each time) then 1 x oval w/60s (s/b 30s) + 1 x oval in opposite direction. Jog back to FRPark