trail run (warm-up and cool-down) 12:00 [3] 2.5 mi (4:48 / mi)
slept:7.0
trail run (tempo) 21:57 [4] 4.5 km (4:53 / km)
w/Sergei - Coney Island to Brighton Beach on sand - very physical
road run (tempo) 17:40 [4] 4.5 km (3:56 / km)
on boardwalk - Back to CI - full effort at times