Notes
First run for a while (maybe over a week??) and I was definitely feeling a little out of form. HR maxed out at 172bpm even though I sat on 10kph for all bar the last five minutes (which was ran at 11kph). Even with a five minute cooldown (walk) after the run, my HR was still 110bpm by the end of it (bit too high). I still have the tailend of this cold so obviously that will make a difference. All I can do is run my half an hour even with a slightly slower pace, until my fitness increases and this godforsaken cold just pisses off!!!!