Activity	Stats
Running -	5.47 miles 00:00:00

~3 mile warm up
~2.4 mile cool down

Activity	Stats
Running - Race Wayland Cross Country Festival Certified?	3.1 miles 00:17:12 (5:32 min/mile)

Not really prepared for 5K pace, and especially on a tough cross country course, but just focused on a strong start and hanging tough. Got stuck in no man's land when the lead group pulled away (mostly Battle Road and CMS) after 1st mile, but managed it ok. 10th overall, 1st 40+. Team 2nd in the Open division, and 1st Masters team. Some quality runners in front of me running some slower-than usual times, so feel fine about my finish time. Whatever, it's cross country, anyway! Lot of guys ran same pace or slower than at Lone Gull 10K. Woods hill during mile 2 was TOUGH. Hip held up ok. Not sure of ramifications in the coming days...Great team effort and performance today!

(Shay XC spikes)

Activity	Stats
Running - Race Wayland XC Certified?	3.11 miles 00:25:43 (8:16 min/mile)	Shoe: Saucony Peregrine 8 Aug 2019 0 miles on shoe

Ok let’s focus on the positives. Tremendous showing by HFC today. Big thanks to Guy Barra for showing up injured on short notice to help Bob Ruel and me have a men’s 60+ scoring team. All of my workouts and most of my races have gone really well lately so I can just throw this race away and move forward.

Coincidentally, I will be taking about a week off from running because I’m having some skin cancer surgery tomorrow and will be restricted in my activities while it heals. Caught early so no big deal other than the need to get it taken care of.

Activity	Stats
Running - Regular run	2.79 miles 00:00:00	Shoe: Saucony Peregrine 8 Aug 2019 0 miles on shoe

Warm up and cool down.

Activity	Stats
Running - Long Town 8:00am Weather: 29 degrees wnw 6 clear	10.2 miles 00:00:00	Shoe: Brooks Ghost 11 Grey Blue 1 0 miles on shoe Height: 6.0

No alarm Sunday. Great day yesterday at M2M. Quiet morning except for a few barking dogs and 1 loose cow.

Activity	Stats
Running - Aerobic 7:20am	7 miles 00:00:00	Shoe: Kinvara9 Purple 0 miles on shoe

Nice chilly morning run with Rudy.

Activity	Stats
Running - Aerobic Skutt Loop 7:19am Weather: 32 sunny	7 miles 00:00:00	Shoe: Saucony Ride ISO R/B 0 miles on shoe Height: 6ft

Legs felt sluggish and I shouldn't of had the Hot wings last night. Nice run with Booty.