Cold morning - light ss top under my R1 hoody with tights and was cold to start but warmed up perfectly. At the tail end of a cold - and had diarrhea this morning had to make an emergency detour down wild cherry to the porta potty. The 20/40 run walk intervals up the hill were PERFECT! And the 40/20 run walk on the way back was okay too - just had to pace myself but. It those 20” sure feel short relative to the 40 (that goes both ways) I was hoping to get TEMPO - maybe 20/40 followed by 30/30? Or stay at 20/40? Anyways I was surprised to get so much mileage in today - HALF WAY THERE! Oh - also the cadence target was off for most of this run but my cadence seemed okay - I think maybe not use it for the climb - might be a tool for the last part of a race? What else… I’d still like my run today be a little less intense - with that in mind 40/20 was a good ratio - work up to three hours total run/walk time then figure out how to get 13 miles done in that time… what else… lots of people on the trail with the sun rise and have to say I prefer running in the daylight. LAST THING: I put “moderate” for effort coz that was mostly true but I was feeling tired on the way back and maybe a little shaky - but all right .