Run long (long slow distance) 4:30:00 [3] 42.0 km (6:26 / km)
weight:170lbs shoes: NB 857 (3)
Home, Stitsville, old rail trail to Kanata, Timm rd, Moodie, Cycle trail through equestrian park to 19th tee finishing through Carling Rd to Brookstreet. Stiff last 30 minuts, tied and thirsty.