Run 56:32 [3] 8.46 km (6:41 / km) +214m 5:56 / km
ahr:141 max:165
Running technique training aka torture. Usual 2 km warm up and warm down - in between 4 sets of a shuttle run uphill, 4 climbs of some of the terraces and about 300 metres flat run at reasonably high effort (which was also done 4 times). That was enough for me.