Running 47:12 7.27 km (6:30 / km) +104m 6:04 / km
ahr:149 max:176 shoes: Asics gel
Some light interval work - went hard for a few sections (3-4 times and waited until heart rate returned to below 140 before starting the next one.
Was working on leaning forward with hips, but that stiffened my back and stressed it a little. Could feel my core working more like that though.