running warm up/down 13:47 1.41 mi (9:47 / mi) +45m 8:54 / mi
ahr:138 max:167 shoes: Mizuno Wave Ascend 4
strength (spenst & core) 9:45
ahr:93 max:119 shoes: Mizuno Wave Ascend 4
xc ski dryland training (hill bounding) 26:24 1.92 mi (13:45 / mi) +220m 10:08 / mi
ahr:134 max:167 shoes: Mizuno Wave Ascend 4
running warm up/down 13:46 1.28 mi (10:45 / mi) +138m 8:03 / mi
ahr:125 max:136 shoes: Mizuno Wave Ascend 4