Running 1:19:23  18.81 km (4:13 / km) +49m 4:10 / km
ahr:165 max:190 shoes: NB 1500
Warm up lap with Tim. 40mins Tempo - still not quite sure what that's ment to be but based of Pedleys description in his post and some advice from Tim I think it's about right? Felt pretty nice. Overheating initially but the wind and rain soon sorted that out for me. Also accidentally nabbed a 10km PB.