◪ warm up/down 15:00 [2] ** 2.5 km (6:00 / km) +45m5:30 / km spiked:1/1c shoes: Icebugs Spirit 2015
11 AM
◪ (Blue course) 1:17:17 [4] **** 9.99 km (7:44 / km) +360m6:33 / km spiked:15/20c slept:7.0 shoes: Icebugs Spirit 2015
Legs are completely under-recovered from last night. No North line printed and map not turned to magnetic North, tells it all, as soon as I relied on compass, I paid for that.
2 PM
◪ (control pick-up ) 1:01:24 [1] *** 5.91 km (10:24 / km) +160m9:09 / km spiked:11/12c shoes: Icebugs Spirit 2015
trail run (easy-MP-T) 47:46 10.0 km (4:47 / km) +125m4:30 / km slept:8.0 weight:162lbs shoes: Adidas Adizero Adios 2
4 loops in Forest Park:8:36, 8:15, 8:01, 8:36 - 2 middle ones - tempo effort - legs are good. Nice evening, a little humid (66F). Fuzzy satellite reception in the beginning.
8 PM
stretching warm up/down (lower back and legs) 15:00 [0]