Post injury - wanting sub 40min

[dale_8888]

Hey TheEd,

Did my long run today. Was more controlled with my HR today, instead of trying to push the limit of 140, I was cruising a bit more which was good. Run was slower than they have been. The course was undulating, but I was still slower than I have been in the last few runs at 140 HR.

km time av HR max HR
1 | 7:11 | 135 | 147
2 | 7:40 | 137 | 144
3 | 6:26 | 139 | 160 ---- epic HR spike.
4 | 6:25 | 137 | 144
5 | 6:35 | 139 | 142
6 | 6:43 | 138 | 141
7 | 6:59 | 138 | 142
8 | 6:29 | 138 | 141
9 | 6:38 | 138 | 141
10| 7:04 | 138 | 142
11| 8:12 | 139 | 143
12| 6:20 | 139 | 143
13| 6:29 | 139 | 145
X | 0:51 | 139 | 141
total: 13.14km, 1:30:02, av: 6:51/km, 137 HR