Notes
Yes, things are definitely progressing as I increased my distance to 4km. Ran as a progression run, starting at 9.1kph, and building at 400m intervals by 0.1kph, finishing off at 10kph. Actual time for the run is correct, but as ever, the distance is slightly out due to treadmill running and the Garmin. 4km in 25:20, giving an average kilometre time of 6:20.