Running 44:00 9.74 km (4:31 / km) +111m 4:16 / km
ahr:150 max:168 shoes: #1 W Supernova Glide - Pink/Or
Steady run with Bertie - quicker than ususal
Running 15:18 2.47 km (6:12 / km) +93m 5:13 / km
ahr:151 max:180 shoes: #1 W Supernova Glide - Pink/Or
4x~47" hills up conduit [2' jogging down]
I did these quite hard and was swimming in lactate in the last 10"