road run (commute) 16:00 [2] 2.3 km (6:57 / km) +20m6:40 / km slept:6.0 shoes: Adidas Slingshot Trail
to trains and buses before and after
10 AM
trail run (ROGAINE training) 4:13:47 20.11 km (12:37 / km) +990m10:08 / km ahr:107 max:158 shoes: Adidas Slingshot Trail
Took a bus to Bear Mountain Inn, checked trail map there, went to the other side of Hudson via BMB, missed Appalachian trail head going up Anthony's nose twice :), finally found it, went up Anthony's Nose, some steep rocky, icy spots on AT, jeep trail to AN - very nice up there, sunny, not much wind, great views; went down Jeep trail, met HVO party coming up, one more time to AN and back down to cars, then more running for me - across BMB to the top of Bear Mountain - great views, same type of trail conditions: some icy spots, but I would not call treacherous. Nice run up hill, I could almost smell Misha's track from this week's 3 x Bear Mountain. He is a monster now!
I felt my left knee most of the time, nothing but a moderate discomfort, and it would come and go, much better on snow and soft ground.