Run - Trail tempo (Crandalls) 23:57 [3] 5.0 km (4:47 / km) +165m4:07 / km ahr:132 max:146 rhr:43 slept:6.5 weight:77.1kg shoes: Salomon XA Pro
From Crandalls II. Added short loop in woods near ball field to bring it to about 5km estimated. Felt like crap for first 10min or so, then found a flow and nice from there. Nice to run in am before work, will try to do this more