Notes
Tried to keep heart rate down to around 145bpm but failed miserably and averaged around 163. However, I did slow my pace down to avg. 9.5 kph (down 1kph from last run) *AND* I didn't walk once!
I actually felt like I could have gone a little bit longer. Not really sure what I can attribute this better run to. I did 30 mins on the cross trainer at lunch so thought that would have slowed me down a little.