Road Race race (Mt Ascutney) 50:05 [5] 3.7 mi (13:32 / mi) +700m 8:31 / mi
Warm and high humidity. Sweating buckets all the way up. Felt much better than last year -- cut 30 seconds off the time despite tough weather conditions.
12.35 / 14.07 / 14.14 / 9.06
Road Running warm up/down (Run down / warm up) 37:00 [2] 4.3 mi (8:36 / mi)
Weight Training 15:00 [5]
Pullups 10
Wall wgts 3 sets x 25