Notes
Just had a mild ache in my right arch \ navicular throughout the run (hardly noticable in places) as well as a little top of foot ache (over the shaft of the 4th metatarsal) during the last quater mile. Wore my running tights and a long sleeved top, but felt just a little too warm, guessing they would of been fine if the sun was not shining.
Recovery run - trying to keep heart rate <70% heart rate reserve (143 bpm at present) - ran the uphills
Wore the Garmin HRM
Resting HR 38 bpm last checked 13/10/2011.
Max HR 188 bpm, guestimation 205 - (age 44 / 2) + 5 bpm fudge factor