intervals with daddy-o
danny boy came too, but he ran the 1 lap 800s
sunny, hot and muggy
1600 warm up
800 - 3:25
800 - 3:21
800 - 3:57 <--start weezing here
400 - 1:50
400 - 1:55
800 cool down
22 miles, out of shape: legs burned
still maxed 44 on bumpy downhill
0.5 mile uphill sprint towards end
Av. Spd: 16.6 mph, max: 43.8
Av. Dist: 0.6 mpk, max: 0.6
Orienteering (race) 3:00:00 [4] 10.2 km (17:39 / km)
french creek training, 4 short loops, 2.5k each
about 30 minsloop, rest in between
whacked knee good on rock chasing daddy-o down a hill
very hot and humid
drank 1.5 gallons of h2o in 3 hrs