Notes
2x Madison Hill (MB--Lovgren, 1.25 miles at 4.5%) in 11:03 (8:50 pace) & 10:44 (8:36 pace). Back by Ted Olson Pk (explore new trail), Kalgren, Valley past Bay Hay to MB hill. Total 7 miles, inc 2.5 uphill near AnT (88%) & 4.5 aerobic recovery. Felt fine (fresh, no run for 3 days), ex L heel stiff, esp afterwards.