Trail Run long 2:11:08 [3] 13.2 mi (9:56 / mi) +2592ft 8:23 / mi
shoes: Asics Trail Gel 1090
trail run this morning with van phan and brian morrison from SRC
Upper body/Strength (core) 30:00 [1]
Note
rhr:50 slept:9.0 weight:174lbs
today was my first run since the tanks alot 50k that i was thoroughly happy with my performance... after towing yumay for parts of the race yesterday and carrying a 20lbs backpack, my legs felt fine today, and i ran almost all uphills with brian, waiting for van at the top... another thing i ve noticed is that i m getting better at downhilling, which is probably due to my winter night runs at cougar, and its helping me a ton on speed for the longer races... i ve still got a while to go to be back at last summers shape, but getting there...
Paddling (necky amaruk) 1:06:00 [2] 5.0 mi (13:12 / mi)
too nice weather to pass up, so Y and i kayaked out to the bridge and back...., took it fairly easy except for the last 10 minutes or so when we went all out...