running race 17:16 [4] 2.2 km (7:51 / km)
ahr:176 max:184 shoes: x-talon 212
nats sprint m45. didn't register SI properly on two of the last controls, otherwise clean but for the hardest control - slow in and went out 90degrees so looped around building lost 30secs maybe.
HRV was 84 in morning so pretty fresh and had long warmdown collecting controls with Ross
running warm up/down 40:00 [3] 3.5 km (11:26 / km)
ahr:123 max:158 shoes: x-talon 212
warmup around 1km warmdown collecting controls with Ross 34mins. Stretching and warmdown did the trick for middle prepnext day