Run tempo 30:18 [4] 5.8 km (5:13 / km)
shoes: Asics 1160
Sub-threshold run. Started at corner Poronui and mt eden rd, through the old teachers training college, Melville park, kimerly, campbell cres, puriri dr to greenlane rd, back to market rd, great south, along omahu to remuera rd. Largely flat with only a couple of small slopes. Think I got the effort about right - "comfortably hard" - although heart rate might be a bit high (although I only checked this once)
Cadence was ~170
Heart rate was ~155
Breathing was generally 2 steps per in breath and 2 steps per out with some bits 6 steps per breath cycle.
Got a funny form of stitch in lower right back a couple of times (maybe around kidneys?). Changed my breathing/step synchronisation so that I started breathing in and out when the left foot landed rather than right foot landed and that seemed to help ease things a little.
Run 20:00 [3]
shoes: Asics 1160
After sub-t to recover. Sort of forgot and ended up slipping back into sub-t mode for a bit running around the back of newmarket but compensated by walking up Sarawia St!!