Run 3:29:01 [3] 16.8 mi (12:26 / mi) +1406ft 11:32 / mi
ahr:150 max:169 shoes: Salomon Speedcross M8 teal
long run w Erl in prep for LR50k. parked at Sherman Beach and then did Cedar Bluff, Rock Hollow, and Bluffview. the first 10ish miles went by great and then i felt shuffly for the last 6. prob needed more cals and fitness. two important things for a good long run. long ride tomorrow!