Run 30:17 [3] 3.5 mi (8:39 / mi) +750ft 7:12 / mi
ahr:149
Upper springville gate down to ridge stairs and back up. Ran pretty hard. Only one fall:) wore the old crosslites--felt good.
Run 1:42:15 [3] 12.61 mi (8:07 / mi) +1440ft 7:19 / mi
ahr:135 shoes: Bondi Blue
CC. Steady. Legs feel good. Knee is solid. Too little, too late for next weekend, but looking forward to that sausage maker course.