bike 1:15:00 
Lunch ride cct lake F OD. ST tracks superbly and pedals well even if if it’s bit heavy compared to the epic.
26:47 home to hilltop is really slow for perceived effort though could just be conditions and fitness need more testing
Pedal strikes suggest need to flip to high.
Cleaned the chunky rock uphill section
running 40:00  3.0 mi (13:20 / mi)
Pm and feeling the ride
weights 35:00 
Pm post run
Solid day training but work products time comstarined