Notes
Run straight after work. Wanted to do 45 mins but once I got goinmg I decided to try for an hour. Went out slightly too fast again but after 15 mins I settled into a comfortable pace. Concentrated on keeping my breathing steady and my HR down and kept a good pace. Last 15 mins I did feel tired but the last 10 mins I felt quite stromng and finished well. No problems with achilles and knee was fine. Tired when I got home but happy with my first 60 mins in a while....