running long 3:32:38 [3] 21.4 mi (9:56 / mi) +538ft 9:42 / mi
ahr:149 max:165
long run @ Stanky creek. total melt down on the second loop 4 miles to go no water and major calf cramps. Should have hydrated better. Managed to walk /run in. Super Hot today 83 @ 7 am humidity really bad.