Notes
Warm up/Cool down and 3 Hilly Loops
Since Garmin died I can't access data but based on memory loop splits were as follows:
Loop 1: 8:24, AHR 154
Loop 2: 8:31, AHR 168
Loop 3: 9:21, AHR 180
Perceived effort 88%, I think I started too hard and the humidity got to me towards the end.