Running 53:10 [3] 10.6 km (5:01 / km) +170m 4:39 / km
ahr:165 max:193 shoes: Inov8 Mudclaw 265
Evening run - Home - Shobnall - Sandyford - Tatenhill - Water Park
Run - off road tempo 13:36 [5] 3.4 km (4:00 / km)
ahr:191 max:196 shoes: Inov8 Mudclaw 265
Then what started as a tempo along the canal towpath, felt alright initially and then slowly got harder as felt pace was slipping a bit. HR rose accordingly, managed to up the pace at the end to get nigh-on 4min/k pace. Not unsurprised at the effort this took.
Warm up/down 7:25 [2] 1.15 km (6:27 / km)
ahr:161 shoes: Inov8 Mudclaw 265
Unlike last time I did this, didn't feel I could just carry on home immediately afterwards. So walked for a while (2'15") - HR dropped from 195 to 128, calves noticeably tight. Then jogged home the remaining km in just over 5 minutes, felt relativel easy considering...