trail run1:10:56* 12.0 km (5:55 / km) +400m5:04 / km ahr:157 max:172 slept:5.0 shoes: Asics Gel-Kahana trail
Ran on a super hot and humid day in Harriman with Z-man - speed was effort 2 to 3, but HR was effort 3 to 4. To the top of Hogencamp and to Bald Rocks and back.
swimming warm up/down 10:00 [1] 0.4 km (25:00 / km)
This was the highlight of the trip to Harriman - water was warm and clean. First real swim of this heat season.
Legs are stiff as expected, but no damage done, one or two toe nails will go, but who needs them anyway. My guess of 45 km covered during part one was dead on after I mesured it, so no changes there.