Notes
Half mile downhill to start, then a long, flat and downhill outward 4.5 mile run. Turned and came back, long, flat and uphill return run with an uphill half mile to finish. Average HR on the outward run was 130, on the way back it was 140, average for the whole run was 137. Very pleased with this run, much easier to keep under 145 today than it has been.