Notes
brick run right off 4.5 min transition from bike
treadmill run - 1.5% incline most of the time
time/pace if known/HR
4:56/4:40/HR reading error - 169
11:44/4:39/134 (1.5% incline)
9:38/4:39/134 (1.5% incline)
3:17/4:39/136 (1.5% incline)
4:39/4:39/136 (1% incline)
4:35/4:35140 (1.5% incline)
2:13/4:30/141 (1.5% incline)
3:28/4:35/141 (1.5% incline)
4:05/4:39/140 (1.5% incline)
cool down walk for 5 min. good stretch and foam roller session
think 142-147 will be good target HR for run, but not to increase the pace above 4:40 on the flat unless i've got 10km to go and i can still hit it.