Notes
z2/3 Incr z3 Int for 30 mins
Nose running a bit & legs felt stiff.
Did a 13 min warm-up including a STRETCH - which did seem to make legs feel better.
Legs felt tired all the way through...kept in z2/3 as required. z3 typically 157-159 initially but 162'ish on the way back so heart working hard.
Pace seriously disappointing! However, DISTANCE is APPROXIMATE, also it appears I may be starting with a cold! (God I hope not!)
Did 1.1 mile cool-down & for much of it I was in z1.
Recovery...approx 70 mins (incl cool-down, drive back, shower, breakfast etc). (I think this confirms not at my best today!)