How To Choose Avocado

Avocados are tricky fruits. They are pretty daunting to buy and some do not know how to eat them. But for sure, we all know Avocado is good for health.

Read it here

Buying and eating Avocado is daunting if you have never bought or eaten them before. But once you learn about it and how to choose them, you will want to make this fruit part of your diet intake.

First thing you must know is that Avocado do not ripen on the tree. It will only ripen when you pluck it from the tree. Of course if you leave it long enough on the tree, it will eventually fall off and then will ripen and perhaps even grow into a tree.

Rule of thumb - Avocado that is green is not ripe. Avocado that is ripe is not green.

Fresh is green, not purple or black as they are ripe, possibly overripe

Just to clarify one more step, there are a few variant of Avocado available commercially. There is the Australian Hass Avocado and there is the New Zealand Avocado. Biggest differences is the size of the seed. Hass has smaller seeds which meant you get more flesh. New Zealand has slightly bigger seed (about 10% bigger). To put it into perspective, it is like comparing the new Malaysian 50sen coin (representing the Hass) with the old Malaysian 50sen coin (representing the New Zealand).

Image from Today-Malaysia.com

The local variants - found in abundance in Sabah, has much larger seeds and obviously much less flesh. Justifiable with the price that usually sold in kilogram; typically RM12/kg (and you get about 6 to 7 fruits). Compare this with the imported variants that will typically sold at RM10 for 3 (typical in market) to RM15 for 3(highest i have seen at MBG Fruit Stall). Expat supermarket such as Jaya Grocers are selling them between RM3.99 to RM4.69 each. Lowest i have bought so far RM10 for 4 at the local wet market.

Image from Lynx-with-a-backpack at blogspot. Advice not to drop by there, as there are malware detected on the blog page, please be informed.

Now that you are more informed about the local and imported avocados, how do you choose which one to buy? Which one is ripe? How long can you keep them? Here is a guide to choosing and buying, storing, and eating Avocado. This updated entry has more up-to-date tips on choosing/using Avocado compared to the post here.

Choosing and Buying

Specific to the Hass, New Zealand and Local avocado, they are usually green when unripe. If you purchase your Avocado green, It will typically take up to 5 days to ripen. If the Avocado is slightly darker and turning purplish or reddish, they are at the stage known as breaking and is about 2 days to ripen.

Breaking! Breaking! And 4 Avocados for RM10! WooHoo!

While color could be a good indication of the ripeness of the Avocados (it turns from Green (raw) to Rich Purple (ripe), to Black (overripe) the best determination is by using the pressure test. When choosing an Avocado, do not press it with your thumb or finger as you will bruise it and that spot will turn darker faster. Instead, hold them in your palm and squeeze it. 

Green Avocado will be firm (using steak analogy, very well done), Breaking Avocado will be slightly firm (well done), Rich Purple Ripe Avocado will be slightly soft (medium), and overripe black Avocado will collapse under firm pressure and felt mushy. With some exposure and experience, you will be able to tell when the Avocado will be ready!

Storing

Avocado stores well in the fridge and it slows down the ripening process. Use this to your advantage as you can then plan your Avocado consumption, especially when you buy them in bulk like I do. A Green Avocado will ripen up to three days slower when left in the fridge, giving you up to a week of storage time. When you are ready to eat it, always plan two or three days ahead. Remove the Avocado from the fridge and leave it outside of the fridge. The Avocado (which should be at the Breaking stage now), will start to darken and ripen within the next 48-72hours. Leaving it near the window sill where the sun shines will fasten the process.

From experience, Avocado can exhibit the same color between Breaking and Ripe but the firmness of the fruit changes. Always give the pressure test on the Avocado stored outside the fridge that was placed/prepared for consumption.

Eating

Avocado is fantastic with anything. It gives a different texture and subtle taste to the food you pair it with. It is great alone and even better with some other food. To use Avocado, choose a ripe fruit and halve it around the seed. You do not need to cut through the seed as that would damage the flesh inside due to the cutting/pressing pressure. After cutting around the seed, gently part the Avocado and one side would still have the seed stuck on it. Use the tip of the knife, carefully poke into seed and pop it out. Again, careful not to poke too hard in case it misses the seed and cut through the flesh - not the Avocado, but YOUR HAND. Keep the Avocado flesh light green and not with red stain.

That is how you do it!

With that done, you can then take a spoon and scoop the Avocado out and use it for your food preparation! Here is a few suggestion for consideration

1. Healthy Avocado Spread

2. Modified Green Eggs

3. Pesto Tuna Spread With Avocado

Alternatively, you can slice up some Avocado and toss them into your usual home Salad for a fantastic healthy meal option!

As per my Instagram upload

Or drop a can of Tuna into the Salad and perk it up with Avocado!

Seen in my Instagram upload

Happy Choosing, Storing and Eating Avocado. As usual, if you find this useful, share the blog post around!

Lamborghini Aventador In Malaysia

Coming back from lunch yesterday, me and my colleagues saw a spanking orange-red car parked at the Valet parking of Jaya 33. While it is usual to see the few exotic makes outside the office with even more exotic number plate such as the one spotted yesterday on a Lexus.

as seen on my instagram

So when a less than usual car, or to be more accurately classified - sports coupe was parked outside the building, it drew my attention to check it out.

Limited to maybe 4000 in the world as each carbon fibre monoque mold could produce only 500, and it was said that only 8 of these molds were made. As a comparison, the previous flagship model, the Murciélagos had 4099 made. Numbers or quantity aside, the car started production in Feb 2011 and was said the factory is already overbooked for the next 12 months, with the first production car available only mid 2011, the owner of this spanking new LP700-4 (as it is otherwise known) must be a very rich Malaysian business person with a lot of extra cash to spare.

6.5liters V-12 : 700horses. Not registered yet. 

Thanks to Kanthaa, i was told that this coupe is the latest and perhaps, the only one currently in Malaysia. This has not been seen on the road yet. Named Aventador as a tribute to the legendary trophy-winning bull in the world of bullfighting in Spain (however, no notation if the Bull survived or the Matador won). 

This beast is rated with 700horses under those Plexiglas bonnet and perhaps grunt like a horny teenager idle and scream like a banshee when all ports are opened. Definitely a joy to listen to. Too bad I am not privileged enough to hear it roar.

And those wannabe super sports car want to boast about having 200hp or 500hp even?

Capable to go from 0-100km/h in a mere 2.9seconds (driver skills dependant), that is way faster than me digging my nose (TSB-style, RIP bro) in the Malaysian traffic. I believe the joy of digging the nose for a full 3seconds would not be able to beat the exhilaration of the coupe going to that speed in that amount of time. I might even pee in my pants. I hope the leather seat are treated with sufficient waterproof material in case i ever get a chance to sit in them.

Better be baby soft when sit man...

With a recommended retail price of GBP225,000 or about RM1.2million before duty, excise and taxes (30% Import Duty, 105% Excise Tax and 10% Sales Tax). Working on that logic, the car will be roughly RM1.66million, not inclusive of road tax and insurance.

Online calculator here

Well, if i am well off and has those extra cash around, the price doesn't seems to be too high after all. Put in the insurance, road tax, freight charges to ship this coupe in, you will still have some loose change with RM2Million. We all know there are many Malaysians with those money, cash, ready.

Four Exhausts. YOu need a large orange if you want to block them off. Just saying.

So, why would someone wants something like this, apart from telling others that "I can afford this, can you?"

1. To start with (at the risk of overgeneralising all rich people, apologies in advance), yes, it is to say "I can afford this, can you?"

2. Then, i believe whoever that bought this knows his/her cars. He/she have passion for all things fast and exotic where owning a Thoroughbred horse is like having a pet dog at home - why have ONE horse when you can have 700horses that only drinks fossil fuel and not poop?

3. But i believe, the real reason for anyone wanting to own this piece of masterpiece...is really because they can. This will be a conversation starter in any home - works better than that piece of wood carving or stone sculpture they paid heftily in that corner shop in Bangsar (which by the way, closed, maybe the owner bought this car instead!)

Holy Moses! Lamborghini Aventador in Pearl Effect Avancio Argos color.  Just pay a bit extra lah. What is another RM40K if you already paid RM1.6Million?

Rated with a top speed of 350km/h, it is unmistakeably useless in Malaysian traffic but more relevant in tracks or if you can get (or pay) the police for escort to clear the road for you to really test the 350km/h top speed out. Then again, if you are that rich, you will ship this car to Germany to drive on the Autobahn - i read there are people that ship their cars overseas to drive it - sort of like a (lame) achievement; not very much different from my Ironman title. Well, if you are driving something that is inspired by the F22 Raptor Stealth Fighter, you have every right of way to blast down the highway. After all, the safety features in the coupe is said to be two generation ahead of any cars sold by Lamborghini with a carbon fiber monoque body and F1-style suspension system. I bet even F22 do not have that.

Credit to Joe McNally. Photos available here

Here is the video of the LP700-4 Unveiling at the Geneva Car Show in Feb 2011. My photos above did no justice to the coupe.

My knowledge of cars is limited to what i drive. No way in this lifetime i would be able to own this one - or silly enough to part a big chunk of dough on this. The blog entry above is based on some research using uncle Google. However, i am still in awe of the 700horses under the hood inside the 6.5liter V-12 engine - as this Bull will surely has no where to go in Malaysia traffic jam. So, if you see this Avancio Argos Lamborghini Aventador running down the road next to you - you know it is not just any Lamborghini, but the best possible latest one.
Update Feb 23, 2012

The chap in this following video is having an orgasm while driving the coupe from 0-310km/h. Awesome.

Changing Of Voting Address

I have requested to change my voting address from Ulu Kelang to Damansara Utama in 2011. Luckily i saved the form which i applied for the change at the post office in One Utama (as proof that i did requested for the change)

So, when i still don't see my address/voting constituency changed after almost 6 months, i decided to check with them.

No changes on the area of voting. I been voting here for the past THREE General Elections since i turned legal age (1999, 2004, 2008).
Then, i scroll down and saw that my application was rejected due to protest from the constituency i request to be moved into.

I queried them on the email/contact list and received an email about a week later, stating that they was no record of my application to change the address. (???) For your info, I have changed my address since moving to Petaling Jaya and has been staying here for the past six years.

So i gave them the benefit of doubts, that the Post Office clerk did not change my address or submit the form officially since 2010 August 2011 (but it is computerised, by the way) and made a second attempt to change my voting address to Damansara Utama again, at the Section 14 Post Office.

A short wait (they have grown very efficient nowadays - WELL DONE!) and i presented my IC to them for verification.

"Cik baru mendaftar ke?", the clerk asked (me if i just registered as a voter)

"Takdelah, dah tiga kali mengundi", i told the clerk (that i have voted three times)

"Tapi sini kata masih belum disahkan", the clerk said (that i am not a verified voter)

No kidding!?

Now, from not able to change my voting address, i am apparently not a verified voter! What is happening? I will now scan all the documents and will send it to SPR to query them on this abnormality. Short of going to SPR in Putrajaya, i am really hoping this could be solved online in this age and time. I find this rather disturbing.

Will i be able to vote in the coming General Election? Will I ever get to change my voting constituency?

My advice is if you are in the same predicament like me, and you want to change your voting address, do so soon and don't always believe what you saw in the SPR website. It is not as simple as filling up a form, but requires follow up every now and then.
What really intrigue me is how i went from being a "VERIFIED" voter to a "NON-VERIFIED" voter!
With General Election coming, best to ensure your rights as a citizen eligible to vote, remains as such. Looked like a simple "i want to change my voting area" has become "please verify me as a voter, again"!!!
Update Feb 22, 2012 10.58am
I sent an email and also an online query to SPR separately to ask them to check on this abnormality. With the increased efficiency by the government agencies, i am sure i will get a reply in within the next 5 working days. I will await the reply and will post it up here again. Stay tuned.

Overhydration Leading To Hyponatremia

My previous write up on abnormal heartbeat and how we all should be careful with personal health resulted in this article about the other side of hydration - the excessive type.
Overhydration or known as water poisoning can happen when an individual consumed too much water that it upset the electrolyte balance in the body, usually leading to Hyponatremia. To better understand how this happen, we have to understand what are hypertonic, isotonic and hypotonic.

Osmosis is a process where liquid passes through a semi-permeable membrane (in this case, cell) where it moves from low solute to high solute concentration. This typically go against the typical notion that higher concentration will moves to lower concentration like when we spill water (from wet to dry area).
In the case of hypertonic solution where the concentration is higher outside the cell, water will be drawn out from the cell and the cell will shrunk - or become flaccid. This is typical as observed back in school science experiment when we immerse a potato into a salt solution and the potato will shrink (as water are being drawn out via osmosis). SO, taking too much salt during your sports too, will be demerital and will cause dehydration!
Isotonic is no stranger to sports people when they are essentially talking about the sport drink they consume. By mean of isotonic, it meant that the concentration inside and outside the cell is at equilibirum or steady-state. However, this has to be taken with a pinch of salt (no pun intended, since we are talking about salty solution here) as excessive salt intake will leads to hypertonic condition. The best isotonic drink in my opinion is still coconut water. Carbonated sports drink does more damage to you than good. Stay away if you can.
YOU DO NOT NEED ISOTONIC drinks if you exercise less than 2hours. The food intake of average Malaysian already has more than sufficient sodium to supplement a typical Joe that exercises. For example, a pack of Maggi Mee noodle has sufficient sodium to last you a week of running. Two slices of commercially available bread will gives you close to 200mg of sodium. So, the need for isotonic drinks should be limited if you are doing anything beyond 2hours.
Next is hypotonic condition where the solute concentration outside the cell is lower than inside. This will cause the movement of liquid into the cell, engorging/enlarging it before bursting the cell. This will happen when one drink too much water, upsetting the sodium and electrolyte balance in the body and causes the Hypoatremia problem, which could potentially lead to death.
Doing some research into Hypoatremia or condition sets by over drinking of water, i can't help but to even mistaken them for dehydration.
When you are going through Hyponatremia, you will feel:

• Headache
• Confuse
• Irritable
• Drowsy
• Difficulty in breathing
• Muscle weakness/jelly like feel
• Twitching
• Cramping (bet most of us think it's not enough salt!)
• Nauseated
• Feeling to vomit
• Thrist (wow! from over drinking???)
• Changes in behaviour

The above is easily misunderstood with being in a dehydrated state. It takes a trained medical personnel (and not St. John Ambulance personnel or unqualified medical personnel) to identify them to administer sodium solution or saline solution. 

Being an amateur competitive triathlete and having known my own limits and has guided many that knows me to recognize theirs (i hope i am not sounding too arrogant), it is safe to say that if you are doing endurance sports like i do, always learn to take a sip of water every 10 minutes if you are doing long endurance bike or run (i.e. anything in excess of 2hours) and supplement it with proper sports drink/mix like Accelerade or those energy drinks. I personally take Accelerade simply because it has a 1:4 protein to carbo mix. I take Endurolytes salt tablets from Hammer Nutrition as well to supplement if i am doing anything beyond 20km of run.

Staying alive during and after a competitive race sometimes just require a bit of common sense and moderate approach. Now that you know it is possible to die from over drinking, go easy in your next race - there is really really no need to gulp down those water at every water station and you have absolutely no reason to skip them too. Carry a bottle of fluid (energy drink would be good, as most water station gives water only) so you can take a sip after every water station you stop for a short drink.

Learn to recognise the symptoms above and learn to manage them should it happen to you, or someone near you in the future race.

Competition Is Good For Consumer

The recent debacle about which bread represented which race has left a bitter taste in the mouth. Something as simple as bread could be made into a racial hoo-ha that if you now look back, sounded very silly.

Suggested reading : Berita Semasa on The Bread War. Factual writing that deserves a mention. Image taken from Berita Semasa

Gardenia official reply as per their webpage

Now, like it or not, all companies in the country is to an extend a crony company. Everyone is benefiting from each other. Th symbiosis process has been in existence and been the main reason why the different races community are cohesive and coherent to earn money and to make ends meet.

For someone to throw allegation on why Gardenia and why Massimo, it is like telling (again, food into racial issue) why Pepsi and why Coke; and, why McDonalds and why KFC.

As middle income earner in Malaysia, struggling to make ends meet and ensuring a comfortable living condition for the family, COST is the single most important factor when it comes to buying groceries and household items.

I lost count of the time i lost standing at the aisle wondering if i should buy Milk X that cost RM4.30 or Milk Y that will cost me RM4.50.

I believe you too, has been driven more to buy Massimo at RM1.90 (wholewheat with wheat germs) as opposed to spending RM2.80 for Gardenia's Wholemeal bread, right?

The maths is simple - it is NOT about which race produces what bread, as i believe as a Malaysian company, unless you practice extreme racial composition, there will be a multiracial/multi religious/multi ethnic workforce. We can't live without our Ahmad, Ah Seng and Muthu (coincidence in name to real life person is much regretted).

The more subjective friends has said that Massimo apart from being CHEAPER, has way much better TASTE too.

That i have to agree.

Unlike many others, friends that think like me based our purchases on COST and TASTE.

However, as me and my family are practicing clean eating, the purchases of mass produced bread are based on need (when we failed to have homemade bread at home).

Now that Massimo bread price is back to their pre-introductory prices (of RM1.90/loaf) to full RM2.50/loaf, the decision to buy Gardenia or Massimo is sort of levelled. There is no more preferences based on COST.

Having said that, I went to buy a loaf of bread at the local grocery store this morning. Massimo was not available at the shop, i believe based on the arrangement NOT to stock them up based on the "bread war".

Imagine my surprise when i saw that Gardenia now has new variant of bread in the market - three new type to be exact.

They now have the Herbal Mediterranean Mixed Grains sold as Passione Italiana, The Le Classique Sesawhite sold as Bonjour, and Multigrain & Seeds sold as Sommerset Cottage. 

I don't quite like the names to be frank, it is at best wannabe. We all know there is NO Italian bakers recipe in any of the commercially available bread sold in Malaysia, let alone bread masqueraded with foreign sounding names that only wannabe cliche people can pronounce.

What is available on the shelf

The "French" bread is going for RM3.80 and the "English" bread is going for RM4.80. I have to see the ingredient to justify my purchase, if i want to make an informed (and boring) comparison.

I was pleasantly surprised when i saw the "French" bread having pretty good stuff in them.

Sesame (black and white) and butter as part of the ingredient

For RM3.80 on the sesame bread, it is well priced between their own company products. My only complain is the usage of oil as part of the ingredient when there is already butter - unless the butter ain't butter

Impressed with them having Chia Seed in the bread - question is, HOW much in them? Chia is only potent when taken at least 2teaspoon a day.

Again, with butter too. But WHY the need for vegetable oil? If you are Gluten intolerant, best stay off this variant as it stated Gluten to be in their ingredient. I will write about Gluten soon. Stay tuned.

On the surface, these two bread looked promising by offering more varieties to the consumer. This is most useful for those that plan to stop taking highly processed commercial bread and incorporate it into their daily diet. However, for advance dieter wary of what they are going to put in their mouth, i will give this a pass. And with the price to be only RM1.70(comparing against the RM4.80 "English" bread) off from the Adventist Sprouted Grain Bread, i will settle for the real deal that has fantastic ingredient that you really know exist.

Sprouted Grain Bread. Won't go wrong.

So, weighing in the COST and TASTE factor and with limited choices (of brands) available, i settled for a loaf of RM2.40 WHITE Gardenia bread. It has what i expected it to have, without having to second guess what other new things it is inside. Let this be the last White i will buy for the family. 

The Massimo vs. Gardenia bread story would had been much more valuable and interesting when the haters (and racists) starts talking about what these bread company is feeding them as opposed to who is benefiting the most from all these made-believe racial stuffs.

Hope you don't look at your next piece of bread thinking what they are made off. Have a great day ahead.

Running Beyond 20km Loop

Now that you all have read about the 12km Double Hill and the 20km Bukit Aman - Hartamas loop, those at the advance stage, or moving towards the advance stage might want to consider route that will give them mileage. The option could not be simpler if you choose to do two times Double Hill for a good 24km workout or 2 loops of Bukit Aman - Hartamas loop for an almost marathon 40km.
There is a few option for a 2km loop and a 3km loop which will help add on to the 20km loop you will be doing from Bukit Aman to Hartamas.
The first one would be the 3km loop that will bring you around the area of Matrade and Solaris Dutamas. When coming up from National Archive and reaching the cross junction as in Step 4, turn right and run along the main road passing Matrade until you reach a T-Junction. Turn left at the T-junction and go straight up towards Solaris Dutamas/Publika. The road will be curve left and you will run downhill from there. If you need to refill at this point of time, there is a Mamak that has water or isotonic. You won't miss it as it is along the road on your left side. Run down towards the cross junction and you can turn right into Step 5 of the 20km run. This additional will not give you a full 3km, but about 2km worth of good hill workout. Option is doing loop on this 3km route to build up on your distance, if you need to.

Another good additional will be a short 2km loop after you reached Petronas in Hartamas. This route has a fair bit of climbing (up to 600m) and work up a good sweat too.

Run past Petronas and you will see a field on your left hand side. There is a junction on your left and run up that junction. Going straight will lead you to a dead-end. There is a small bump that you will power up and you will be rewarded with about 200m of downhill before hitting a flat of 50m and the climb will starts again. Just run following that road and it will eventually leads you to a junction along the main Hartamas road, coming from Plaza Damas on your right, or back towards Petronas on your left.
This short 1.2km route can be an alternative for a short interval workout towards the end of your 20km, or used as a warm up if you run in reverse order.
Which ever way you take, it is just extra distance that you will want to cover.
Armed with these local knowledge, you will be better equipped (route wise) on where to run 12km, 15km, 20km and beyond 20km (this blog entry)
I have a 35km route in mind - and that will involve running from TTDI park to Bukit Aman. It already sounded tempting and it shalt be explored one fine day.
Run safe and run in pairs at least if the distance is beyond 12km. It is for both safety and company.
Should any of you want or need more information, please drop me a comment and i will try to accommodate (with answers) as much as possible.

RebeccaSaw.com and Ritz-Carlton Giveaway

Everyone loves freebies. So, when I saw what Rebecca offered in her blog yesterday, i had to jump in and try to win something as well. I am turning this into a blog post because i want to help promote RebeccaSaw.com blog and facebook page - not that she need any promotion (instead, i might want her to promote my blog!).
Anyway, to know more about how to win the 2 Days, 1 Night Stay at Ritz-Carlton, Kuala Lumpur in their Executive Deluxe Room, or win any other prizes being offered by Rebecca herself. Click this link to find out more : http://bit.ly/RebeccaRitzCarlton
Meanwhile, this is my entry to satisfy Task 1 to Task 3 per requested.

Task 1: Complete a slogan and must link both Ritz-Carlton, Kuala Lumpur and RebeccaSaw.com

Task 2: Tag both yourself and the person you want to bring in ANY photos at Ritz-Carlton, Kuala Lumpur Facebook page. We love Japanese food. Hence, the selection.

Task 3: Both involved MUST LIKE both the Pages.

And finally, post it up in Rebecca Saw Facebook page as proof that the Tasks has been completed!

And Task 4 : Post it on Rebecca Saw's FB page. This is because some FB are private! Can't see, Can't Win!

OK, now fingers crossed on winning something!

15km Sperm Loop

The office gave Feb 14 half day off to all of us. I was taken a back but was pleasantly surprised. I left for home and was back by 2.30pm. I then decided to go for a run, perhaps to try out the route i had in mind for a 15km run. With traffic and logistic in mind, i figured out that running in Taman Tun would be a good idea. Instead of running like a hamster in rounds around the park, i decided to run from the park to Damansara Heights and back. I baptise this route as 15km Sperm Loop. It is easy to see why.

I did not wrongly name it, right?

The elevation on this route is more demanding than the 12km Double Hill, you will gain about 500m of elevation in total over the 15km distance. This route makes Double Hill looked like a pancake flat route.

Lung Busting Goodness

So, if you are looking for a 15km loop if you are staying at the Taman Tun Dr. Ismail and Damansara side of town, here is a guide and because i ran with my phone, there are photos instead of map. :)

 

IMPORTANT TO GET 15KM : Once you arrive at the TTDI park, run a loop of the lower loop. Essentially, it is only a 14km distance unless you finish it off with a 1loop around the park. You can opt to use this last lap as your warm down lap.

Lower Loop around the park's lake is 1.4km

A partial of this route was my Ironman run training route and Damansara Heights hills kick ass. The climb are longer and more demanding. You can have an alternative 5km loop just running the Jalan Beringin like how i did with a group of lawyers a while back.
The main draw of this route is the ease of accessibility without having to drive to Hartamas (to do a reverse Bukit Aman - Hartamas) or to Bukit Aman. With adequate hills, this route can be a king maker (for fitness).
Here are some other random photos i took while running it on Valentine's Day.

Up the longest steepest portion. Huff and Puff!

Behind KLGCC towards TTDI. Yes, i am on Instagram too. Find me at TriStupe

Translate to 89% HRmax with 80% HRave

Slow 7:47 average pace with max of another slow 6:00 pace. GPS distance was 15.5km. Uncalibrated Polar about 15km.