Running 47:57 [4] 11.8 km (4:04 / km) +250m 3:40 / km
Went to Greg's house with plans for a long run in FF, to finish two perimiter loops. Started out and saw that my HR was at ~145 so I picked up a notch and I guess didn't let it up till the end. Second loop felt more like a tempo run than anything,
1 loop 24:51, 160 avg, 180 max
2 loop 24:06, 176 avg, 186 max
Knees felt sore toward the end, but not too terrible.
Was surprised to see how different each loop felt, I felt light and smooth one the fist one, and the second felt like a lot of work, hence the difference in the avg HR, though the time isn't a whole lot different. Guess this is a good indicator of the shape that I am in right now -- just enough for a respectable pace in the Middle I would say.