Notes
Had to Deep Heat both knees and warmed up on 9.5kph for the first 8 mins. Upped speed to 10kph for the remainder of run, except for a 3-4 min patch at 11kph. HR didn't get to 140 until 12 min mark, with 150bpm reached at 18 min. While I'm generally not running faster than 10kph, my fitness is definitely improving :-)