Did another 3.3km run this evening which went a little better than Sunday. Made a concious decision to try and slow down even more, and went through 2.3km in 11:25 (12.1kmh) which is about right. My HR was down to 144 from 160 or so, and the run felt quite good, so I think I’ll try and stick to this pace in future.

500m easy
D: 3.3km – T: 17:00 – HR: 144

B: 56.6km – R: 3.8km