Running warm up/down 45:00 [1] 5.0 km (9:00 / km)
shoes: Mizuno Alchemy 9 (July 10)
warm up/down + strides before and after.
Running 31:00 [4] 8.0 km (3:53 / km)
ahr:155 max:197 shoes: Mizuno Alchemy 9 (July 10)
1,2,3,4,5,4,3,1min pyramid, 1min rest. Very skeptical of having reached 197bpm. Was at around 150 it seemed for the most part.