◪ (hanging controls) 10:00 [2] 1.5 km (6:40 / km) +25m 6:09 / km
spiked:3/3c slept:8.0
@ Holmdel
◪ (training) 46:50 [3] 7.0 km (6:41 / km) +200m 5:51 / km
spiked:11/13c
two-maps exercise, one with actual terrain and course I am running and second map of a technically challenging course to figure out relative elevation and best rout. Very interesting workout designed for us by Alexei.
trail run (cool down) 33:00 [3] 6.2 km (5:19 / km) +150m 4:45 / km
Holmdel fitness trail loop with Alexei, Sergei, Boris
game (basketball, soccer) 30:00 [2]