Notes
Had an awesome run considering I didn't even want to do it in the first place (it crossed my mind to veg on the couch eating chocolate......SO glad I didn't follow through with that lol). Right Achilles stiff so I ran at 10.5kph for the first ten minutes, then 11kph for 20 minutes, 11.5kph for ten minutes and 12kph for the last five. Achilles was fine after the initial warm up, although I was careful not to bump up my speed too much too soon.
Max HR was 169bpm :-)