Speed Saturday

12K done on my meal break.   Ramped up from a 6:00 pace to 5:00 pace over the first 2K then did a 200 meter 4:45 fartlek at the 4,5,6,7,8,9,10k marks then did a long cool down to 12K.   HR was 10 BPM lower then the same run last weekend ... go figure.