Trail run 1:31:00 [3] 11.0 mi (8:16 / mi) +1400ft 7:23 / mi
shoes: Asics Gel-Trail Sensor (B)
(AM) First Vorberg loop of 2009. Home2Home. Clear of snow save a few longer stretches on the ridge that may have been hard if it were warmer. Felt good on flatter sections, not great on climbs. Loop: 1:06
Road run 1:20:00 [3] 7.5 mi (10:40 / mi)
shoes: Cascadia 4 (a)
(PM) Good group at the track. 8x400 w/ 2 min rest. 4x800 with 1 lap in between (~3:20 rest). 2 mile warm up. 1200 cool down. With laps in between 800 total about 7.5.