Notes
Tried to progressively increase pace throughout from very easy to quite easy - so this ended up being the fastest (though not fast) and longest (though not long) run I've done in quite a while.
Definitely some reaction from the heel afterwards, so I'm not out of the woods yet. It tells me my conservative plan is not overly conservative. I will stick to properly easy running for some time yet. Not sure whether to keep increasing mileage gradually or hang around 30mpw for a while.
Listened to Luton beating Norwich on the radio. Aly will be happy.
KM/hour KM
10.5 1.6
11 1.6
11.2 2.2
11.4 4.2
12 1.6
10.5 0.4