Road running 52:30 [2] 5.5 mi (9:33 / mi)
ahr:154 shoes: BA9
Run from the karate studio. Took a couple of minutes getting the HRM to register, then restarted it partway into the run when it was reading 00. So I estimated the turnaround point incorrectly, and ended up back at the studio before the lesson ended. I did an additional out-and-back to fill the time.
Outbound: mostly a brisk warmup.
Return: fartlek, alternating recovery pace with faster sections, with speed varying by the distance. When I was running from side street to side street, this was just at the edge of 2-2 breathing. When the work interval was shorter, pace was faster (5K range).
Additional out-and-back was ~1M for cooldown.