Road Running warm up/down 9:50  1.6 km (6:09 / km) +55m 5:15 / km
ahr:166 max:177 shoes: Salomon XT Wings
Up the hill to the start of flat 400m street I had measured out on Google Earth.
Road Running intervals 13:41  2.8 km (4:53 / km)
ahr:187 max:204 shoes: Salomon XT Wings
Wanted to do 5 reps of 400m with a slow jog back to the start each time but nearly died after 4 so called it quits. Lucky I didn't aim for 70s splits like Steph recommended!
1. 86s, AHR 179, MHR 191
2. 87s, AHR 190, MHR 196
3. 82s, AHR 197, MHR 203
4. 89s, AHR 200, MHR 204
Road Running warm up/down 11:44  2.0 km (5:52 / km)
ahr:176 max:183 shoes: Salomon XT Wings
Slow jog back down the hill to home. Note the lack of recovery on the HR even at a 6min/km pace downhill... broken.