run 1:43:45 [5] 18.8 km (5:31 / km)
ahr:144
Hard intervals on the lakeshore inside the EX. Super cool (-18) and windy with slightly slushy and slippery conditions. 8k warmup, 1x1mile at 4:30, 5 min easy,1x2mile at 4:25, 5 min easy,1x1mile at 4:20, 3k cooldown. Intensity was there but paces ended up slightly slower.