Running (Trail) 1:22:04 11.17 mi (7:21 / mi) +150m7:03 / mi ahr:134 max:151 shoes: Altra Lone Peak 3.5
Run 3: 1hr moderately hard flat road (best) or TM run. Be sure to take time to warmup and cool-down even if that cuts into the hour. If you have the full time, it should be about marathon pace/effort and then if you have less time just go harder.
Note: done on dirt path. Averaged about 7:00 pace for the hour.