4.42 miles fresh - 34:09 (7:43/mile)
0.50 miles warming down (8:36/mile)
0.50 miles hard walk
total: 5.42 miles
Wind: NW at 6 mph
course: COD Loop
Wind: N at 5 mph
Beautiful sunset, white puffy clouds. Very decent gallop. The usual route, except with a two-tiered warmdown: easy half mile followed by a walk that stretched my legs.
I felt the impact of the weights. My shoulders ache mildly. Not too bad, though had I gone longer, things may have tightened up. Real results are a long, long way off. A few dumbbell lifts can't do much.