Running tempo 51:44 10.38 km (4:59 / km) +229m4:29 / km ahr:148 max:164 weight:77.2kg shoes: Saucony Peregrine6
20min tempo effort followed by 5*30s on 30s off at Pinnacles. Went the hilly, upland down track on southern edge and turned round and came back along it when I got to end. Tried to push downhill again. Felt pretty good although could still feel some of weekends training. Heel a bit niggly. Good training.