Notes
A 15 mile run when fit is so much easier than 3 miles when you are not, never, ever underestimate how tough it was / is for beginners or returning back from a long break.
Recovery paced run - trying to keep HR < 141 bpm
Resting HR 61bpm last checked 9/02/2015
Max HR 185 bpm (guestimation) 15/05/2013