running warm up/down 35:00 [1] 6.0 km (5:50 / km) +60m 5:33 / km
shoes: 2003 Sarva grip
Warm up/down and recoverey runs between intervals, with Florin at Rocky Ridge.
running intervals (4x1000 m.) 14:50 [4] 4.0 km (3:43 / km) +80m 3:22 / km
weight:166lbs shoes: 2003 Sarva grip
Intervals on trails at Rocky Ridge with Florin, first intervals training in years(2). Difficult footing and some up and downs.