Paddling / Rowing (kayaking) 26:00 [2] 1.9 mi (13:41 / mi)
Paddled around Rattlesnake Lake. I felt somewhat rusty, presumably since I haven't paddled much lately.
Running - Trail / Grass (trail) 1:00:00 [2] ** 6.0 mi (10:00 / mi) +350m 8:28 / mi
shoes: Brooks Trance 4 - 1
Running while course vetting and mapping at Rattlesnake Lake, including up to Rattlesnake Ledge and back.
Running - Road / Track intervals (road) 8:10 [4] 1.5 mi (5:27 / mi) +35m 5:05 / mi
shoes: Salomon trail/AR shoes
Ran 10 x ~49 seconds up the road from the small parking area entrance at Rattlesnake Lake to the crosswalk just before the roundabout next to the Iron Horse State Park parking lot. I took about 1:30 jogging back recovery after each repeat. The last 3 or 4 repeats felt tough.
Running - Road / Track warm up/down (road / gravel) 25:30 [2] 2.9 mi (8:48 / mi)
shoes: Salomon trail/AR shoes
13:30 recovery jogging during interval workout, then 12:00 warm down jog afterward.