Run - Trail tempo (hare road) 16:29 [3] 3.5 km (4:43 / km) +100m 4:07 / km
ahr:150 rhr:44 slept:8.0 shoes: Response Trail CL '03
up over hare on ice & snow to cider mill and back
good effort, but hr ot quite into 150's
Run - Road (hare & back) 31:02 [2] 4.7 km (6:36 / km)
shoes: Response Trail CL '03
good pace (5:40) out, then solid run on hare.
Bonked on dirt coming back slow jog degenerating to walk in final 800m - no energy or motivation
in a hurry this am - skipped breakfast - bad idea