trail run9:47 1.09 mi (8:59 / mi) +19m8:31 / mi ahr:143 max:159
Warming up along the trail, since I biked over.
trail run (backbanan) 29:45 3.11 mi (9:34 / mi) +122m8:32 / mi ahr:173 max:185
New record again! Since I haven't run the course much before I'm able to get faster just by knowing where to push. I should look at my splits in various places and see where I'm gaining time. I'm betting it's the flat middle section. I can only go so fast up and down the hills - I'm unlikely to gain so much time there. Ross and Albin were also there, and I think they both had PRs too - must have been the great weather :)
lifting/strength (rock gympa) 35:00 
Followed by Rock Gympa - which now has an easier agility section in the middle. I did the jumps this time, even though my legs were dying. Actually, in the second set I quit and did back exercises. Small crowd, but Theirry joined us, which was new and exciting.