trail run intervals (3x1800/500 (30m cl)) 56:46 11.7 km (4:51 / km) +160m4:32 / km ahr:152 max:172 slept:8.5 weight:148lbs shoes: Asics Gel-Kahana trail
In Forest Park: after warm-up 3 loops of intervals:
7:10 - 163 - 169, fresh legs
7:14 - 165 - 171
7:18 - 166 - 172
Hard work, I felt in control of pace. Chilly and windy.