Run intervals (trails) 7:40 [5] 1.8 km (4:16 / km)
ahr:150 max:166 shoes: Inov-8 MudClaws
Intervals on the narrow bike trails - 75-80 paces, about 50 - 55 seconds each with about 2 minute recovery between.
Trying to keep the leg turnover rate up, which was harder on the downhills than the uphills.
Run warm up/down 26:00 [1] 2.4 km (10:50 / km) +40m 10:00 / km
shoes: Inov-8 MudClaws
Warmup and cool-down and recovery between intervals.
Bugs not too bad. Think there were a few FDFs out, but not overly persistent.
Mosquitoes found me on the walk back up from the beach to the car.