paved running20:49 1.65 mi (12:37 / mi) +20m12:10 / mi ahr:110 max:123 shoes: Altra Solstice
paved running warm up/down 24:27 1.85 mi (13:13 / mi) ahr:114 max:126 shoes: Altra Solstice
1 nip, some misc. plastics.
trail running tempo 1:10:11 6.49 mi (10:49 / mi) +159m10:03 / mi ahr:134 max:149 shoes: Altra Solstice
3 laps of the Wilson Mt loop. I used to do this many years ago, all under 12 1/2 minutes...those days are gone. First 2 went OK, but on the recovery jog downhill for the third, my left hip was feeling sore, considered stopping then, but did the third, just ran a bit slower in the first half.