road run (warm-up, cool-down stretc) 23:00 [3] 4.0 km (5:45 / km) +25m 5:35 / km
slept:9.0
to Forest Park and between workouts + back home
trail run (tempo run) 26:06 [4] 5.7 km (4:35 / km) +70m 4:19 / km
ahr:162 max:169
one loop in FP
trail run (uphill repetitions) 8:25 [4] 2.5 km (3:22 / km) +50m 3:04 / km
ahr:156 max:171
10x250(little climb)@ 48-52 sec with 1 min rest