I had a yoga class earlier in the day so I had to wait until after work before heading out. I headed down to the waterfront since the opposite direction is only 4.5 km and I didn't feel like putting in an extra lap. It was busy on the waterfront but I managed to avoid getting slowed down. I felt pretty good out there apart from a sore right hamstring. I could feel my glutes a lot and was aware of my core muscles kicking in a bit. The speed was not as good as I'd like but it wasn't bad.
1 km 6:03
2 km 3:09 + 3:08 = 6:17
3 km 3:20 + 3:06 = 6:26
4 km 3:34 + 3:17 = 6:51
5 km 3:25 + 3:07 = 6:32
6 km 3:22 + 3:10 = 6:32
7 km 3:28 + 3:07 = 6:35
8 km 3:30 + 3:09 = 6:39
9 km 3:24 + 3:07 = 6:31
10 km 3:35 + 3:11 = 6:46
Average pace 6:31/km Average HR 144 bpm
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