Notes
Despite feeling a little flat/tired and having a niggly left knee, I ran okay. Sat on 9/9.5kph for the first 14 mins, then upped to 10kph. Had a couple of 3-4 min bursts at 11kph, then a cool down 1km down the road and back. Knee feels fine now (hour and a half later). Am really happy with myself given that I had to push myself to run in the first place :-)