So I ran at lunchtime 4 miles in 32'08
In keeping with my more sensible training I decided to run by HR today: Aiming for a target of 150 for the first 2 miles, then aim for 155 for the second half.
Set off well, feeling comfortable but the HR was a little below target, I decided not to worry and just to relax and keep the pace low, keeping the average down a little as I know it takes a mile or so for my HR to get up to speed. Kept holding back and keeping it easy the whole way, it felt fine if a little strange to hold back to much - particularly when people were passing but I managed it. There was a fair bit of traffic meaning that I had to stop and start a bit, which I think helped keep the HR down and give little breaks for it to fall a bit.
mile splits were:
7'48 - Av hr 135;8'03 av hr 151; 8'02 av hr 156; 8'15 av hr 159
the HR crept up a little towards the end which is to be expected - the large portion of the 4th mile is uphill (from Blackfriars to bank on queen victoria street just in case anyone's interested). Legs felt good all the way and the HR was ok, but I feel like my lungs have some catching up to do. I had a bit of a cough when I finished but that could be pollution