Running tempo 57:00  12.0 km (4:45 / km) +285m 4:15 / km
ahr:158 max:178 shoes: Mizuno Wave Rider 22
Tempo run from in-laws out and back Flagstone Creek Road, which heads down the range so a run in 4 parts: 3km of more-or-less flat, 3km downhill, 3km +220m climb back up, and the final 3km of flat. I was starting to feel the descent in my quads by the turn around but felt pretty good on the way up although some hip flexor on the right started complaining near the top. Pretty solid effort though.