trail run (warmup & Stretching) 15:00  1.5 km (10:00 / km)
◪ (local race) 1:01:14  10.5 km (5:50 / km) +50m 5:42 / km
ahr:163 max:173 spiked:14/17c
Red Course at Pakim Pond, NJ
Not too fast, flat, a lot of high blueberry,
couple of minor errors, bluberry untied my "Dominie" nut on my shoes twice. Did not have my super drive after yesterday.
◪ (trail run with control pu) 55:20  10.5 km (5:16 / km) +25m 5:12 / km
ahr:154 max:170 spiked:20/20c (injured)
Started: me, Sergei, Kate than split with Kate after 2 km, last 3 km picked up effort to level 4,
Sergei ran away(~2 min). Left calv muscle was very tight.