No point recording things in the usual way, I have had a week or so off trying to recover from my bad knee.
I did one run on Tuesday October 6, ran for nearly an hour at a deliberately slow pace. Managed average pace of 5.06 min/km. I put in a bit of speed at the 6th and 7th km doing about 4.36 pace.
The route I took has a few undulating hills just so I could get a bit of a workout. I like the route and will use it a lot.
http://connect.garmin.com/activity/15554161
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