Notes
Knees took about ten minutes to warm up properly, but seemed fine for most of the run. Stayed at 9.5kph for the first 5 mins, then upped speed to 10kph until 16 min mark, then 10.5kph. The last 2 mins 30 were run at 12kph, which probably isn't so good for my knees but gave me a great jump in HR (max of approx 170bpm). Am definitely getting fitter :-)