nov 30

1hr 55 min fat burning run, 1 hr 50 fat burning, 5 mins hard.

12.11 miles total

avg: pace - 9.30 min miles, 134 bpm

max: pace - 4.26 min miles, 182 bpm

splits:

1st 5 miles - 45 mins 33 secs, 9.07 min miles avg, 133 bpm avg

2nd 5 miles - 51 mins 44 secs, 10.20 min miles avg, 133 bpm avg

last 1.16 miles of fat burning - 12.44 mins, 11.01 min miles avg, 133 bpm avg.

hard run of 5mins 3 secs - 0.95 miles total, 5.20 min miles avg, 173 bpm avg.

feel ok now, is 2 hours after finishing, am not tired and can tell its less than usual as body seems to have more energy, tomorrow should be an interesting day.