Notes
Considering I haven't run for the last week due to a niggly back, I did fairly well. Back wasn't bothering me at all and as far as the legs go, I had a slight twinge in the left calf, and that was it. HR didn't stay over 160bpm until the 19 min mark, with a max HR of 171. Speeds were as follows:
10kph for 1 minute
10.5kph until 9 min mark, then 11kph
11.5kph at approx 19 mins with 12kph for most of the last 8 mins.
Given that I didn't want to run at all, and (I think) I have a PB, I did okay :-)