trail run warm up/down (to start) 12:00 [3] *** 2.0 km (6:00 / km) +40m5:27 / km spiked:1/1c slept:6.0 shoes: Inov8 Oroc 280
1 PM
◪ (M45+ Red Course) 34:26 [3] *** 4.8 km (7:10 / km) +180m6:02 / km spiked:13/15c shoes: Inov8 Oroc 280
lost it on a way to 13, just a laps of compass - direction work for 20 sec and 2.5 min punishment, banged R. shin in the process - too. Other than that course was quite straight forward, good visibility and run-ability.