Running 1:21:00 [3] 14.8 km (5:28 / km)
slept:6.0 shoes: Gel Kayano Dec2010
Tough run in Mayschoff (near Bonn). Up early in the dark and headed up into teh hills and vineyards surrounding this pretty town. Had a very good 1:20,000 tourist map that showed conyours and tracks in good detail and so was able to do a very nice run around the area. The forest was superb, if a bit steep. Clean forest floor and open forest - gorgeous. I am sure that someone would have already done an O map of this area. Tried to do some 1km intervals, but it was too hilly to be consistent in pace, so focused on effort up and down teh hills. Did 6 x 1km "efforts" with varying pace. Right groin a bit sore, but not limiting. Need to manage this over the next few weeks. Nice way to start the day.
