Running (Trail) 42:34 [3] 9.0 km (4:44 / km) +20m 4:41 / km
ahr:164 max:187 shoes: Nike super dooper fast
Pre Brekky tempo. There was a Buzzard the let me get so close, which was amazing and I saw five Jays. 2km warm-up, 6km tempo at 3:57m/km and then 1km warm-down. Tried to keep my heart rate between 175-184 bpm, but I didn't do a good enough warm-up so it took a km to get up to 175 and by the end of the run I was going over 184, never mind - it was fun?:)