Running 58:37 [4] 9.56 km (6:08 / km) +50m 5:59 / km
shoes: Salomon Cross W Pro
5 km road warm up then 3 x long reps on the castle just under 3 mins each. HR was 160 immediately after 3rd rep (when standing still) so I reckon definitely Zone 4. Hardest efforts for a long time!