Aquajog 50:00 
6 am Aquajog. Sounds much worse than it actually was... it was almost pleasant.
25% off road, 75% road 58:00  10.5 km (5:31 / km) +225m 4:59 / km
ahr:127 shoes: Saucony Trigon 4 Ride
Did a loop starting from Beatenberg with 2x20min fast on up hill sections.
Starting section (warm up), rest between the two 20min intervals, end of the run (cool down).
25% off road, 75% road 40:00  7.2 km (5:33 / km) +735m 3:41 / km
ahr:165 shoes: Saucony Trigon 4 Ride
Two times 20min fast on my run. Made those two sections running uphill.