Running (Trail) long 1:51:00  18.35 km (6:03 / km) +700m 5:05 / km
ahr:156 max:184 shoes: Salomon SpeedCross 2
Cascades to Lake Wainamu and back with James. Some tough hills but glad the finish was flat then down hill because I think one more hill and would have cracked. James left me for dead up Houghton and. Average heart rate was pretty low but my legs were significantly smashed at the end.