Notes
Legs were a little sore from yesterday's run, and I felt unco for the first 10-15 minutes. Pace was as follows:
First 5 mins at 10kph, then 10.5kph until ten minute mark. Ran at 11kph until the last minute with sprints at 12 & 14kph. Max HR was about 171bpm (and am I sweating like a pig right about now) :-)