9Round 32:00 
ahr:110 max:130 shoes: INOV-8 Alltrain 215
Not too bad until the last round. It was a killer. Alternating 20 Russian twists holding a kettlebell with 10 alternating kettlebell figure eights under the legs while in V-sit position.
Slogging 21:00  2.14 km (9:49 / km) +4m 9:43 / km
ahr:125 max:149 shoes: INOV-8 Roclite 270
About a five-minute walking warm-up, then alternated 1.5 minute runs with 1. minute walks, then one more time around for a cool down. I tried to keep my running foot falls on mid foot, and also worked on transitioning from walk to run to walk smoothly. Mostly kept a good pace on the walking. My average for the whole thing was 9:51 min/km. It was already 84 degrees out, but I needed to get this in since I will be having surgery this afternoon, and don't know when I can run again.