7:38 pace. Average HR 151/ max 160. 1800 ft of elevation gain.
And a little something to add. I've been doing MAF work since I had an ice cream with Mike Pigg after my first triathlon, the St. Croix International triathlon back in 1996. He told me to just train at HR 145-155 as much as possible and I would do anything I wanted. I listened and was the #1 amateur in the world at Ironman by 2000. I pretty much trained exclusively in that HR range. If you're patient enough to do the correct work you will see big gains. I posted a video on here in November where I was gasping for breath and walking up a hill to keep my HR down. Even jogging down a hill my HR would hit 150 with no effort. But I walked every hill and paid attention and I did the right thing. Today's run, just ~7 weeks after that video, illustrates what happens. I am a responder to this kind of training now because of the years I spent patiently building my economy. I was running sub 5:20 pace on the downhills today and my HR was holding right at ~155. Just sayin.