Tempo

the stats:
conditions: cool, overcast
start temp/humidity: 15.1/59%
start time: 1:01pm
total distance: 7.58
total time: 40:00
avg pace: 5:16
total calories: 603
avg HR*: 153

*Time spent in HR Zones:
00:05 [Z1: 93-111]
01:21 [Z2: 111-130]
08:48 [Z3: 130-148]
23:49 [Z4: 148-167]
06:07 [Z5: 167-185]

a breakdown of the session:

10:00 5:28 pace 1.83k
20:00 4:57 pace 4.04k
10:00 5:51 pace 1.71k*

* ran about 4mins with Jodie at about 6:40 pace before heading back towards work

will be bumping the middle section up to 25mins next week and will see how I go from there...