Running (tempo run) 40:00 [3] 4.4 mi (9:05 / mi)
ahr:148 max:172
Tempo run. 10 min w/u, then 1 min hrz4, 1 min recovery; 2min hrz4, 2 min recover, 3 min hrz4, 3 min recover, 4 min hrz4, 4 min recover. 10 min c/d.
short and sweet, much appreciated the change of pace.