Speed..

well, faster than my current easy run pace anyway!

conditions weren't the best...windy, rain on & off, mad ducks....

the stats:
start temp/humidity: 7.6/82%
start time: 12:59pm
total distance: 5.96
total time: 47:04
total calories: 430
avg/max HR*: 147/202

*Time spent in HR Zones:
02:23 [Z1: 93-111]
08:11 [Z2: 111-130]
10:09 [Z3: 130-148]
19:14 [Z4: 148-167]
06:00 [Z5: 167-185]

lap details:

Time	Distance	AvPace	AvHR	Recovery	AvRHR
10:00	1.71k	5:51	171
light stretching					157
6x80m building from 75% to 100%*
0:30	115m	4:20	136	SR1:00	140
0:30	116m	4:20	134	SR1:00	148
0:30	130m	3:52	138	SR1:00	148
0:30	121m	4:09	140	SR1:00	148
0:30	119m	4:11	139	SR1:00	142
0:30	117m	4:16	138	SR1:00	151
0:30	130m	3:50	141	SR1:00	148
0:30	115m	4:21	142	SR1:00	149
0:30	126m	3:59	140	SR1:00	143
0:30	123m	4:03	140	SR1:00	149
10:00	1.62k	6:10	149

* really did ease into these: 24.65, 23.14, 22.14, 21.69, 20.24, 19.37

worked back & forth over the same piece of ground so all the "odd" runs had wind assistance while all the "even" runs wind resistance!...not helped by the fact I also had a spray jacket on...

heel report: no sharp pain and no other pain either...now icing as a precaution...

nothing planned for tomorrow at this stage...will see how I pull up after today's session...