Notes
M1 v.easy MHR < 120, M2 easy MNH < 125, M3 MHR around 135, M4 more normal pace all the way.
Splits 11:47, 10:35, 9:58, 8:17 (6:23 + 1:54) If I ran the last mile at a steady pace (which I did try to do) then this makes the last bit from Melton lights 0.23 mile.
Cool-down 9:11 (HR at 104 when got home). Recovery < 50 mins.
Summary - I still have a low grade infection of some sort.