Notes
Ran 3.51 miles at Pace 10:02 / mi rather slow for me but was not feeling really good this morning but still got out and did some running as it is just under 3 weeks now to Rother valley 10 k so got to get some running in Wednesday short fast run and then on Friday do my 10k course for my nice steady run and then Sunday run 4 mile and then after that a trip down to the gym for some cardio work on the machines body feeling ok max heart rate at 176 BPM working at a 96% max heart workout rate