Notes
Steady hills: slower but 4 (last time 3, faster): NT 4:44 4:37 4:39. 12-min cycle (return by Manitou Bch): about .5 up, .75 down (9:15 pace overall, w :30 pause at bottom). SR 85. HR at top 24-25 (near 100%) In first 100 m from home felt sharp PAIN in left heel, outside, above heel, next to Achilles, above heel bone. Walked it off in 5 min. New shoes today (Brooks trail). End: stiff in R glute, tight in R hamstring.