"3-1 layer" - Review of Mountain Hardwear Transition Zip T - Men's
To call this a shirt is a disservice. It breathes like a soccer jersey, but blocks wind like a thin soft-shell (and it even has some water resistance). Although you might look like you belong on a bike or Mars, use it as a first base layer and you'll save yourself a lot of weight and bulk by eliminating many others. Combine this with a thin vest under a shell (if the weather is really nasty) or a light fleece (if it's just cold) and you're good to go.
A medium fits a wide range (fits me perfect at 5'11 and 185), but the sleeves do run long. Long collar also helps keep out wind up top. Bonus pocket on the right side makes it easy to take keys or some cash while you're out getting your workout.
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