mornign - early morning long rsf loop in 1:28, easy ride HR 127 average. I took it easy on this warm/humid morning. easy ride
afternoon - pac Tri - this was hard. 200 warmup, 200, turning in 4 min, 2 x 100 leaving at 2:00. we did this twice. then a 100 cool down. then we ran up to the "blockbuster" steps and ran them about 6-10 times including hopping on both feet and on one foot.
6:45 - VERY tired after yesterady. ran up the trail and was really tired most of the time. ran down in 31:33/135 and picked it up on the way back 30:54/153