trail run (MP-T) 46:49 10.0 km (4:41 / km) +135m4:23 / km ahr:149 max:164 slept:8.0 weight:151lbs shoes: Adidas Kanadia Trail
4 loops in Forest Park - last two - tempo - effort 4 but HR did not quite go there: 8:17 (149), 8:30 (148), 7:58 (155), 7:54 (157) . Felt mostly in control. Nice day for running.