Notes
First run for a few days so I thought I'd take it easy.....yeah RIGHT!!! I think this is my fastest pace so far (although not a scratch on how fast I USED to run.....before I got really old) :-/
Ran at 11kph for 10 minutes, then 11.5 for ten minutes. Upped to 12kph at 20 minute mark, and increased speed to 12.5kph at 25 minutes. Ran last two at 14kph (which is when I my HR maxed at 174bpm. I now know that's my needing-to-vomit-point). Am fairly pleased with this given I've had a really busy couple of days at work and am a little tired.