Am: 13mi*/1:18 in Pisgah with Ferenc, Lena and Ellie. We ran a hard progression run. We just kept notching the effort up and by the end we were hammering. Great run. Lena got quilled by a porcupine (again!). Ferenc has probably removed more quills than most vets in the area!
Pm: 5mi/40min in Pisgah with Sontag and Griffin. Nice and easy run. Went for a nice swim in Kilburn Pond. Feeling good.