15K on the treadmill !
Did 10K and held the heart rate at 140 bpm. Hit 12.5 kmh for about 4kms then backed off to 11.8 to keep it at 140 bpm. At 10K I did 2K at a 4:00 pace , at 12K my heart rate hit 167. 12-13K I backed off to a 4:30 pace. Heart rate dropped to 161! 13-14K was at a 5:00 pace then the last K was slowed to a walk at the 14.5K mark.
Did 10K and held the heart rate at 140 bpm. Hit 12.5 kmh for about 4kms then backed off to 11.8 to keep it at 140 bpm. At 10K I did 2K at a 4:00 pace , at 12K my heart rate hit 167. 12-13K I backed off to a 4:30 pace. Heart rate dropped to 161! 13-14K was at a 5:00 pace then the last K was slowed to a walk at the 14.5K mark.
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