Notes
Started with a quick 5km - but only managed 3km @16.2kmh and 0.5km @16.5kmh. Some way short of the full 5km. Weight was high, over 176lbs at the finish (after a sauna), need a bit of outdoor running to get the pounds off. Finished with 3.5km cool down. 3km @13kmh, and finished with 0.25km @17kmh and 0.25km @18kmh. Average run in all.