running road/trails warm up/down 30:00 4.5 km (6:40 / km) +110m 5:56 / km
slept:7.0 shoes: Fila
about 19°C and some lite rain last 15 min
running road/trails tempo 24:00 [4] 5.0 km (4:48 / km) +130m 4:15 / km
ahr:143 max:148 shoes: Fila
4* a loop at monarch w. every 8 min... 6.09/hr ave 137,5.59/142,5.56/144,5.51/146