Road running tempo 37:07 4.49 mi (8:16 / mi) +91m7:47 / mi ahr:131 max:147 shoes: Kayano 25 Blue
Tempo run on the road. Excluding segments at the beginning and end, the tempo part was about 3 miles and 23 minutes, so 7:40/mile. The time is right, but the pace is a little slow. But there's some adjustment for the hills. HR was continuously between 130 and 145, which seems about right.