Program : 14km Run. First 7km with low heart rate; second 7km with heart rate 120 -124 (81% - 83% of Max. HR).
I used the gym treadmill again this morning, not because of the weather though it was very cold, but because on the treadmill I can regulate heart rate more easily & evenly.
So...14km total. Last 7km, by keeping the treadmill at 10kph and occasionally slowing down to 9.8kph, I was able to keep heart rate around 123/124bpm. All good!