running road/trails 33:00 6.0 km (5:30 / km) +50m 5:17 / km
shoes: Fila
from home to hydrocut and back
running road/trails 19:00 4.0 km (4:45 / km) +60m 4:25 / km
ahr:146 max:157 shoes: Fila
hydrocut- from gate to gate(16.56) plus some more to make it 4. the 1.9k (9.13).. actual time 18.56
last year ran this : april 18.15, may 17.50, and twice in august 17.52 and 18.17