Today we had a three ppm. I ate a lot of bad food yesterday and it made my stomach kind of upset but I felt good otherwise. I’m going to try and avoid red meat because sometimes it makes my stomach feel weird. We warmed up then did continuous by the start line of the xc course then we started. I stayed in the front but the first mile was 5:52, I think it was long but also slow. I picked it up then and bill anderson was there and he came to the front and helped pace. For the second mile it was mostly me him and coach and we got to 11:22 which would mean 5:30 mile. Then I tried to keep it up and at the bridge kraemer passed me and I got back up to him and we finished together at 16:52 which means another 5:30 mile. I wasn’t dead at the end but I don’t think I could have gone much faster today. It’s a good baseline to improve off. Cooled down and stretched. At home I did 8 min abs and 8 mins of bands. Planning to bike later I’ll update. I mapped out a bike course and went around 4. It was good but I screwed up and ended up in the takeda parking lot. After five minutes or so of figuring out what to do I realized I could go back to deerfield road so I did that. It ended up being like an 8 mile bike ride with the stop in the parking lot then a bit under 4 more back home. I figured out a better way to do the course so I’m gonna start biking more often. Took a contrast shower after. Good day.summer miles-74.99