trail run (warm-up) 10:00 [3] 1.0 km (10:00 / km) +40m 8:20 / km
slept:5.0
we watched Triathlon race at Sebago Beach (Dmitriy did it in 1hr 22 min), than ran a course from HVO A-meet, and had BBQ afterwards
◪ (training) 1:21:10 [4] 9.0 km (9:01 / km) +435m 7:16 / km
ahr:157 max:171 spiked:14/17c
Red course day 1+ run to the start and longer finish
~6 min of errors and hazitations