running (fartlek) 37:37 [3] 7.0 km (5:22 / km) +140m 4:53 / km
ahr:154 max:186 shoes: More Mile Cheviot 2
Oker Loop
Oker as farltek, might've gone for a tempo but the mud would've made that frustrating: brisk first mile, then easy across fields, fast along road, easy (waterlogged fields), sustained effort up to the top, steady along ridge, another effort contouring and on the final mini-climb, easy, followed by another quick road stretch, and steady across the fields before a good last km
more interesting than a plod through the mud