Running - Road49:38 10.45 km (4:45 / km) +124m4:29 / km slept:7.5 shoes: NB 580 v3 (Blue/Black)
HFW with 6x500m ponderosa loop.
1:40, 40, 38, 36, 38, 39. Fairly long recoveries (1:50 at the end). Pushed on more than I would normally on my own but still room for improvement wrt this factor.