run warm up/down 10:46 2.08 km (5:11 / km) ahr:133 max:147 shoes: x-talon 230
run intervals 47:42 9.22 km (5:10 / km) ahr:175 max:224 shoes: x-talon 230
2000-1600-1200-800-400@5km pace with 400m jog recoveries. Hot, humid, yuck. Recoveries got sloooow. So hot at the end that I walked most of the last km, because I was getting hotter rather than cooling down.
Hope my heart didn’t really do what my watch suggested.