Strength (Trainer) 1:30:21 
ahr:83 max:151 1c
Session with Adam. Warm up, light stretching of quads and psoas
Ski erg 500 m 2.24
8 pull ups, 2 x 20 pushups
Bird dog rows 20#, side flexes w/db
Single leg bridges, hamstring band pull
Single leg hamstring curls -- good load on L leg, almost nothing on R
Road Running 48:09  3.02 mi (15:57 / mi) +15m 15:42 / mi
Down to rail trail. Just coasting along.
Tour group there doing a marathon out and back on a one+ mile segment of the trail -- 12 laps for the marathon. Doing a marathon every day in every New England state. This is the 4th one in a row. Not much speed, but points for persistence.