Running30:00 [3] 4.0 mi (7:30 / mi) shoes: launch #3
trying something different this week, pre-race warm up at home on the t-mill.
15 min. warm up/5x400m pickups/cool down
cycling55:00 [3]
beverly park cross sweet course mud that would rival portland gp. good start but then stumbled on the first run up and got ran over. battled it out with a couple dudes finished again somewhere in the teens. foot was getting better but now is trashed again. need to down gear more 38 next week. 17th