road run long 3:07:00 [3] 21.6 mi (8:39 / mi) +700ft8:24 / mi shoes: Bondi 7 Grey
c-sam anderson-rockmont-u-amnicon falls-u-uu-z-lyman lake rd-c. 12 pounds down again. Piriformis is slowly creeping in. Left side this time. Had been right side last 2 years. Felt terrible last 5 miles. Good 50 training.
road run intervals 1:16:00 [4] 10.0 mi (7:36 / mi) shoes: Nike Pegasus Black 36
c-e-k-c plus some in the yard. 21X1min. Should have bailed on a workout. Legs wanted nothnig to do with it. Just tempo paced intervals. Need more heat.