Stretching/Warmup warm up/down 12:26  1.5 mi (8:17 / mi)
ahr:146 max:163 shoes: Asics GT-2100 (2005)
Easy warm up jog before the race. It was quite wet and rainy, but pretty warm, so it felt good.
XC Race race 31:22  5.0 mi (6:16 / mi)
ahr:179 max:184 shoes: Asics GT-2100 (2005)
Cross Country race at Colt State Park in southern Rhode Island. I felt pretty good going out, but couldn't hold the pace in the last 2 miles. Here are my mile splits:
1.) 5:57 (AveHR 173, MaxHR 184)
2.) 6:08 (181, 183)
3+4.) 12:48 (180, 184)
5.) 6:27 (178, 182)
I was a bit disappointed, especially since this course was pretty flat and I thought I might be able to break my Personal Record, but I just didn't have it today.
Cool Down/Stretching warm up/down 9:46  1.2 mi (8:08 / mi)
ahr:143 max:156 shoes: Asics GT-2100 (2005)
Easy cool down run after the race. I was pretty tired.