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Zone 3 training again. Trotted down to the trail and headed west. The 4km to Wandin is a very gradual incline, and I got the shuffle thing happening much better today. So much so that on the return trip (downhill) I was in danger of dropping out of Zone 3, so had to pick up the pace a bit.

Distance	Avg pace	Avg HR
8.3 km	7:14 /km	139 bpm (73%)