Running 1:15:41 [3] +1286ft
ahr:153 max:174 shoes: Racer ST-2
Spokane gulch counter clockwise with Nikki. I didn't feel my achilles so that's good. Felt weak going uphill, but I guess it was ok.
strength 1:00:00 [3]
shoes: Ronin
strength with sam. did 10 min warm up run, then overhead squats, split bench squats, pull ups, push ups, core stuff, lateral and forward step ups, side plank with lift, ball hams, dips.