Before the run I did a circuit training class at Blizard Physiotherapy which was very intense.

Then we did 1.29 mile warm up @8:15 min miles followed by

4.85 miles in my Steady State zone (overall AvHR was 154 so right at the top end):

1) – 1m – 7:06(7:06/m) – 154bpm avge – 171bpm max – 47cal **
2) – 1m – 7:12(7:12/m) – 153bpm avge – 162bpm max – 109cal
3) – 1m – 6:57(6:57/m) – 154bpm avge – 159bpm max – 106cal
4) – 1m – 6:52(6:52/m) – 152bpm avge – 159bpm max – 105cal
5) – 0.85m – 5:50(6:51/m) – 157bpm avge – 160bpm max – 90cal

Followed by

Overall, this run did not feel too difficult and I could have kept going.  ** Note, my HR had not settled down until part way through the 1st mile.