adv race3:50:00**** 30.0 km (7:40 / km) +250m7:22 / km slept:5.0 shoes: inov 8 _ 2015
GRR -Niagara region. had a good 80 min race- when we realized that we still have to go to the "east" map.. we were on the western side of the central map at that time. may extra km added. and the 'happy' mood. due to the 'extras' pace dropped , and even like 25 of very slow jog- walking pace due to cramping experienced by a team mate. surprised that not much hurt today depite the fact that this was the longest run/adv in did since ( probably 8-10 yrs back.. maybe more). great challenges laid by dontgetlost.thanks to all that made this happening. total time like 4.20h. however lots of stoppage -and not movement out there
running road/trails24:35 [2] 3.75 km (6:33 / km) +30m6:18 / km slept:6.5 shoes: Fila
running road/trails intervals 17:25 [5] 4.25 km (4:06 / km) +60m3:50 / km ahr:145 max:156 shoes: Fila
westheights loop 4*4 min ( w/2 easy), and another 1.24 to close the loop (975m,1010,875,950,400 ). last min at max- managed to get hr another 5-6 pts up on that last minute