Notes
No cooldown outside today - don't have time. I'm amazed I motivated myself enough to run as it was :-)
Pace was 12kph for the first ten minutes, then 12.5 for five minutes. Upped to 13kpm for four mins, with the last minute at 14kph pace. HR stayed relatively low until the last few minutes when it maxed at 174bpm. Not too bad :-)