Tuesday Aug 14 |
 | Mixed Run (Shelter Falls) 26:24 [3]5.7 km (4:38 / km) +85m 4:19 / km | |
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| Lunch time run out bike path, then hard run on trails at Shelter Falls. Back via N Eagleville. |
| Bike - 'bent warm up/down (Rockville Spur) 50:00 [1]7 km (7:09 / km) | |
| shoes: Slipstream |
| Evening ride with Hayden on rail trail - estimated distance and time. |
Saturday Aug 11 |
| Trail Run - Long / Easy (Sampler) 35:54 [3]6.1 km (5:53 / km) +100m 5:26 / km | |
| shoes: Salomon TR2 |
| Early morning run w/ Ginny. Not many people at the forest. Nice and cool this AM. Legs felt fine, cardio needs some work |