◪ warm up/down 8:00 [2] * 1.2 km (6:40 / km) +25m6:02 / km spiked:1/1c shoes: Icebugs Spirit 2016
easy warm-up with Gaga and the map.
11 AM
◪46:39 6.2 km (7:31 / km) +150m6:43 / km ahr:161 max:176 spiked:10/16c shoes: Icebugs Spirit 2016
30' on 2 in the circle, 2' on 3 - way right, 4 ' on on 5 - 200 m past the control, tons of good speed :), 30" on 6, 30 sec way too the right on 7 - much better then, Gaga got me on 10 - together after that, pushing pace, a little sloppy couple of times. HR is bogus, watch was worn over my sleeve.
3 PM
road run (commute) 20:00 [3] 3.3 km (6:04 / km) +5m6:01 / km shoes: Adidas Slingshot Trail
across GW Bridge with backpack - intense, great views