trail run warm up/down 30:00 [2] 4.0 km (7:30 / km) slept:6.5 shoes: Inov-8 Talon 212 (2013)
at the Stadium, watching and cheering, some strides
6 PM
◪ race (Sprint) 17:23 [5] **** 3.6 km (4:50 / km) +30m4:38 / km spiked:19/20c shoes: Inov-8 Talon 212 (2013)
Canadian Sprint Champs at McMasters University: nice course design by Hammer. I had a very clean run, may be 10-15 sec on rout choices, I will take run like this any day. I was pushing hard all the time. Will give a credit on this to coffee this morning.