running 22:41 [4] 5.0 km (4:32 / km) +10m 4:30 / km
ahr:155 max:166 shoes: Inov8 Race Ultra 290
Cycle Path 5km
same effort as Saturday, forty seconds (or 10p/km) faster, no coughing until after, but again HR figures say intensity or 'training effect' 4