Running 1:13:24  15.51 km (4:44 / km) +16m 4:42 / km
ahr:159 max:179 shoes: Mizuno Wave Shadow 2. Orange
Feeling alright so tried to speed up a tad but couldn’t hold it for too long. Stoplight in the middle of it wasn’t helpful but wasn’t the problem either.
Back to a 58 v02 max so don’t be surprised when I tear off a 2:49 marathon or a 75 second pb for 5 k. This workout was that effective. You should do it. In a hot dog costume.