Running (4km Loop) 21:44  4.02 km (5:24 / km) +29m 5:13 / km
ahr:167 max:176 shoes: ASICS GEL - Nimbus 17
Smashed it. (Juffys pace that is) also set this years fastest pace for myself. Not the fastest for my course though.
Felt like a hard run hit different barriers throughout the run - really felt breathing was labored when I was close to 5min/km so fitness isnt great... that said HR suggests I was comfortable.
Power in the legs was biggest problem but pushed through that.
Anyway happy with the result the body has got some fight left clearly!