10 miles with 6 miles tempo - 70 mins - 6:59/mile - 146bpm average

2 mile warm-up

6 miles tempo - 38:58 - 6:29/mile average - 156bpm (equivalent to HMP)

Splits:

6:39
6:34
6:24
6:31
6:20
6:25

2 mile cool-down

Steady effort which felt comfortably hard until the last half mile of the effort when breathing got a little harder. HR climbed steadily throughout the effort by 10 beats (153/163)

Weather warm, no wind, ran along canal tow path.