Brrr! This must have been the coldest run of the year. -13 celsius but felt like -23 with the wind chill. Hopefully the worst part of winter is over and temperatures will start creeping up again.
10km w/ 5km tempo @ 5:01min/km
Max Heart Rate = 184
Avg Heart Rate = 169
Also did 30 minutes of Spinervals w/ Mark this a.m. (Time Saver Tempo) - MHR 160, AHR 132