Running tempo (Trails, forest) 19:02 [4] 3.56 km (5:21 / km) +150m4:25 / km ahr:169 max:176 weight:74.4kg shoes: O-Mixed purple & black
Layed down a much improved pace at McKaig, passing Ted & Nadim's PRs too. Next I just need to beat Speedy, and my own :)
I just noticed this was the same ahr as 3 weeks ago, yet a much better time. One of the few nice things about injury is the rapid fitness gain during recovery...