Road Running long 2:40:28 [3] 12.11 mi (13:15 / mi) +189m 12:38 / mi
ahr:113 max:138
Long run out rte 5. Extra loop on Putnam and then up Skitchewaug Trail to the half way point. Felt good just lazing along.
Strength 22:04 [3]
ahr:101 max:161 1c
Stretching the hamstrings and hip flexors. Then 5 hamstring extensions and calf stretches. Ski erg 500 m. 10 Pull ups, 20 dips.