running (easy with surges) 1:14:54 [3] 6.2 mi (12:05 / mi) +150ft11:49 / mi shoes: brooks adreneline 19 blue/tan
trails and some paved trail. 36:00 easy @ 12:10 6 x { 20sec fast, 2min easy } for fast @ 6:50-7:25, first three easy @ 11:15-11:30, then partial walking: 13:30, 14:00, 18:00 24:36 easy @ 12:21