Running 42:01 8.11 km (5:11 / km)
ahr:131 max:178
800, 400, 400, 800, 400, 800, 800, 400, 800, 400, 400, 800
Alternating 1.00 and 2.30 recovery, but sometimes a bit more depending on the group.
2.19, 62, 63, 2.16,
62, 2.14, 2.12, 63,
2.12, 63, 63, 2.12.