Notes
Set pace at 11kph and stayed at that for 49 minutes, then upped speed to 11.5kph for six minutes, with the last five being run at 12kph. I'd strapped my left ankle as a precaution but by the 45 minute mark, my left knee was fairly niggly as well. My HR did not stay above 160bpm until the 50 min point, with a max HR of about 165bpm. Not too bad given I haven't run for a few days :-)