Notes
First run in approximately 10 days, with a max HR of 180 (no wonder I felt like spewing) although I ran at a slightly slower pace than usual. Had one preemptive stretch break at approx 3kms and a 30 sec walk break at approx 5kms. Am fairly happy with time/pace, and my recovery rate (although my higher HR both with running and on the bike is a little concerning).