Conditions: Another late run! and still very warm – the watch said the Avg Temperature was 19.2 °C

Remarks: This was a hard run, I was to do 15 min warmup, stretch, 20 min tempo keeping my heart between 145 & 165 BPM, followed by 10 minutes cooldown.

Keeping my heart rate above 145 for the tempo workout was tough!

Other than the heart rate, I found the first 15 minutes hard, I got a stitch and only holding my stomach in made it go away, I’m sure this was due to me eating too much about 4 hours before the run.

Amazingly after the warmup and stretching the stitch was ok and I was able to push it!

Recovery: I did a lot of stretching, but as it was so late I didn’t do the whole icing thing.