Running2:00:01 23.77 km (5:03 / km) +305m4:45 / km ahr:145 max:166
Mortonhall with Spender, bit muddy but quite warm and good chat. Last 30 round the meadows, in solid zone 3 at like 4:45s, nice bit of HR drift. Legs a bit spangled by the end too. Solid week, biggest ever outside of training camps.