Notes
Because I hadn't run in a week and skipped last weeks long run too, I decided to have a walk break every kilometer till avgHR=140. I ran slightly further then the route indicates, which took 1:16:12.
On the way back I had a walk break every 10 minutes. I was faster in the second half to the point that I had over 39 minutes left to run the last 5 kilometers. Then things turned bad. The outside of my R-knee started to really hurt, screaming ITB at me. I had to stop and stretch every couple of hundred meters @$#@#$@$#@ I still managed to finish overa minute faster than going out 1:14:37.
When I left the house, it was 17C. When I got home it was already 22C. We were just lucky that it was quite windy, and that the wind was slightly cold. Great for cooling us down.