Spousal appreciation walk with dog leading the way. Woods were beautiful and felt warmer than mercury suggested due to lack of wind.
Running (road/trail) 20:55 4.0 km (5:13 / km) +75m4:47 / km ahr:141 max:163
Feeling a little jaded however a quick outing in order to test the new AP capability- thanks to Ken. May have to adjust the HR zones as it felt more like 3 than 3/4. Anyhow pace was clearly slower on trail for same effort.
Have to admit that I escaped the rain for Clearwater beach Florida. Quick outing on beach- sunny, breezy and relatively cool. Oh and barefoot, which I haven't done for years- remembering that it was the only way to race xc back in Perth WA on the inevitably sandy courses.
XC ski race (ski O) 30:35 5.8 km (5:16 / km) +50m5:03 / km
Very nice Advanced type sprint course set by Alex with map exchange - despite simple terrain plenty of room for errors with directional changes. Felt tired (residual jet lag I suspect) and skis were not optimally waxed for conditions- the secret I am I told is STRUCTURE particularly for warm wet snow- so now have a Toko tool for this purpose. Had fun anyway with about 3:05 of errors.
XC ski race (ski O) 7:02  1.4 km (5:01 / km)
Beginners course - legs starting to feel fatigue.
Note slept:8.0 weight:64.4kg
Slept reasonably well- briefly awake at 2am- helped not being entirely in other time zone. End of DW3- making progress albeit a little plateau this week.