A 1 second improvement over the previous record by Connor Fitzgerald.
I finally put the theorised "grenadejump off the ogre" strat to the test, and it worked wonders. I did have some issues with the slope in the zombie room, so I decided to find a better alternative - a sliding grenadeboost off the zombie - that turned out to be quicker as well. I also found the last room to be slow in Connor's demo, and figured out quickly that you can bounce a grenade off the pillar, so when the main button gets hit the grenade explodes in front of the zombie just as the wall lowers. A bit rough in some spots, but unless new strats are found this is staying at 29.
Here's a Quake Speedruns Explained video about this record: https://www.youtube.com/watch?v=ekUscpJbIak "RIP My Last Golden-Age Quake Run..."