run 1:20:00  10.0 km (8:00 / km)
Solid hill-bounding workout with the Flamingos. Downward ladder ... 4-4-3-3-2-2-1-1. Zone 3 to start working up to zone 4. Maxed out at about 172 bpm in the 2nd 2 minute interval. Not far off my maximum reached during the stress test a year ago (though I think I could have gone harder on that one). Road was a little bit muddy, though much better than last week. A bit of snow up high.