Notes
evening run. first one in a long time! it was warm though
1) little warmup walk then 0.75m warmup run (not included in total) on the same 8.5% steep downhill. I f**ked up that though, I went too fast and still couldn't push my HR up at the same time high enough. it was 125 then 130 and some 130's and had a hard time getting it higher without going even faster (in the range of 10m/m pace already) - I should have got it to 143 by the end and didn't..
so basically I f**ked up because my left shin complained by the end. I fixed it by getting my left leg out of the shoe and moving it around a bit. but I'm considering doing a different warmup in future. too bad because this one was perfect as it is a road leading up (well, down) to the starting point of almost all of my flat courses. meh.
2) flat ground run, neat, my calves OK.
HR was verrrrrrrrrrrrrrry lowwwwwwwwwwww. must be because I went in the evening instead of 1-2 hours after waking/getting up!