Notes
I was going to make a 10 mile run to get used to the distance in miles and the pace in mile/min
Form: Not too concentrated. I had to remember it.
After the 5th mile I began to relax my legs better, specially my right knee that hurts and is quite stiff (as a result of cross-training !!!).
I need to improve engaging the abs
Cadence is maybe too high
HR:
I used a nice steep hill to run it up twice as fast a I could and hit 181 (but got into oxygen debt).
I will take this result as max for now as I don't feel comfortable at 178 so that I am quite sure that this is not my 70%.
My new HR meter has actually recorded my max at 183. My new 70% zone is thus 143.
My knee is stiff and hurts a lot, I can run but lateral movements are painful. As I am starting a new training programme on Tuesday starting at 6km there should be no problem recovering.