Running (Easy distance) 37:25 [3] 3.03 mi (12:21 / mi) +57m 11:40 / mi
ahr:133 max:164 shoes: Salomon XA Pro
Bon Tempe. To base of Pilot Knob Trail. Ground very wet from big rain Wednesday. A little slower at the outset, in part due to staying safe getting through quite a bit of mud and standing water.
Once on Lakeview Fire Rd, tried to push through sore left hamstring (which now feels like maybe it's the glute) a bit, and felt pretty good while running (40 sec/mile faster than last time), but was very sore by evening.
425 warm up in redwood grove (too wet to take the road to BT lake)
-- PK base run: 2.48 mi in 3001
252 top
23 path junction
120 fork
228 bridge
237 bridge
540 bridge
38 junction with Lakeview fire road
532 start of Pilot Knob Trail.
412 back to junction with Lakeview fire road
417 to rocks at top of stairs leading down to dam
Continuing:
300 back to first peninsula and then back again to rocks (for the purpose of getting up to 3 miles)
Note: picked up season pass (good through Jan, '25) at the office on the way in.
[Easy distance]
Running warm up/down 6:10 [2] 0.34 mi (18:09 / mi)
ahr:114 max:132 shoes: Salomon XA Pro
Cool down on the Lake Lag dam.