9 AM
rowing machine 10:00 [3 ] 2.25 km (4:27 / km)
Exercises 14:00 [3 ]
30situps,20pushups,40hamballcurls, 40heeldrops, 2m/1legstand,20 stepjumps
1 PM
paved running 15:42 intensity: (14 @0) + (28 @1) + (1:06 @2) + (13:54 @3) 1.3 mi (12:05 / mi) +30m 11:16 / mi ahr:114 max:125 shoes: Asics Nimbus
To the water Co., then to the town forest, which I realized was fairly close and maybe a viable trail venue.
trail running 27:40 intensity: (1:33 @1) + (1:52 @2) + (24:15 @3) 2.01 mi (13:46 / mi) +13m 13:30 / mi ahr:116 max:133 shoes: Asics Nimbus
Dedham town forest, empty of people, but surrounded by speeding cars and trucks..
paved running 14:12 intensity: (16 @1) + (2:03 @2) + (11:53 @3) 1.22 mi (11:39 / mi) ahr:115 max:128 shoes: Asics Nimbus
Lots of plastic picked up along the way, most of which I was able to deposit in the recycling barrels still out from this mornings trash pickup. ~ 4 nips, 7 water bottles,