At 3:00pm it was too cold & windy for the outdoors; used the gym treadmill for this session.
Program: 10 minutes jog warm-up. Stretches.
5km at a 'Hard' pace - 85-95% of MHR
Short brisk walk for warm-down.
RESULTS : 1 km warm-up. Stretches.
5km splits = 7:11; 6:43; 6:12; 6:03; 5:28
Avg. HR = 85%; Max. HR = 95%+ a bit!
Time = 31:38
.... didn't do the warm-down or the stretches!
......had a hot shower & drove home. Ewen is probably still too jet-lagged to read blogs, so I might escape detention for such negligence!