Running with Poles warm up/down (plus some Pole Walking) 1:27:00 [1] 18.0 km (4:50 / km)
At Wishart. Around 55min before hills, between hills, and a bit after hills..
Running with Poles hills 23:00 [3] 3.3 km (6:58 / km) +236m 5:08 / km
ahr:164 max:182
4 X Wishart Pipeline hill starting from culvert. 5.50 (162avg 174max), 5.51 (162, 177), 5.47 (165, 178), 5.26 (167, 182). Polewalked the steep sections, ran with poles the flatter sections. Ran with poles the last section of the last hill to see how high the heart rate would actually go..