Road running hills 54:29 10.73 km (5:05 / km) +264m 4:31 / km
ahr:154 max:178 shoes: Mizuno wave hitogami
44:44 for 8x ups/7 downs
Tired when I woke up, and an extra half hour before setting off did no good. So this felt sluggish but was still a good 40-odd mins of honest effort.