The gym was a good place to be away from today's strong wind.
Program: 2km slow warm-up & strides.
Set treadmill on 9kph.
3km with heart rate at 120bpm....stop if over 130!
3km @ 120bpm : after 1km HR was 115. Treadmill up to 9.5kph. Last 2km (of 3) at this speed, heart rate remained between 120 & 124. Total distance = 7km.