Running (Home - 70 acre loop) 47:48 [4] 10.03 km (4:46 / km)
ahr:164 max:182
Medium distance run with the pace a bit higher than 5:00/km that I'd traditionally do for this sort of distance. I don't think I had to work too hard either.
So maybe Tooms sessions are working, need to do a good 12km Kings Park run and see if I do under an hour without too much effort. Maybe try for 13km in an hour.