Started sub 45 for the first time

[virtual runner]

Build up period DAY9 (Had to cancel this run to extremely high air polution)


Build up period DAY10 (1hr at ease through out)

Distance: 10.74 km
Time: 1:00:01
Avg Pace: 5:35 min/km
Avg HR: 144 bpm

Build up period DAY11(I took rest this day instead of day 11)

Build up period DAY12(5 x 8min paced at 75% effort)

1 8:00.0 5:22 163 187(Hr monitor went crazy in the start of run)
2 2:00.0 5:57 151 159
3 8:00.0 5:07 159 166
4 2:00.0 6:06 153 164
5 8:00.0 5:01 159 164
6 2:00.0 6:07 153 165
7 8:00.0 5:01 161 166
8 2:00.0 6:05 153 162
9 8:00.0 5:09 162 167
10 2:00.0 6:33 157 168

Build up period DAY13(40 to 50min over rolling hills)

Distance: 9.00 km
Time: 53:22
Avg Pace: 5:56 min/km
Elevation Gain: 143 m
Avg HR: 152 bpm
Max HR: 170 bpm