7km @ AHR 85%.
I used the gym treadmill for today's run because I knew it would be the only way I'd keep running "hard' without backing off!
A few warm-up drills first....using the vacant creche while a class was using the main floor space.
Treadmill @ 7kph for first 2km, then 9kph to 10 - 11kph. AHR = 78% ; MHR = 88%. Time = 43 minutes.
Dripped my way into the shower! Really hard work...I just can't run fast enough to get an average heart rate of 85%. .... but I did the best I could!