Running (Mixed) tempo 33:34 7.0 km (4:48 / km) +112m4:26 / km ahr:152 max:189 shoes: Inov8 Trail Talon 275 (black)
Pisgah ridge tempo waiting for the others to arrive, 3km effort on the way back. 0pp/km
9 AM
adventuring4:25:38 6.86 km (38:42 / km) +301m31:44 / km ahr:93 max:147 shoes: Inov8 Trail Talon 275 (black)
Erskine creek swim/lilo and hike in & out, good fun and totally different to last time I did this (water based rather than hiking) but got super burnt back of legs from the liloing. 0.45pp/km