Running tempo 46:43 9.88 km (4:44 / km) +160m4:22 / km ahr:139 max:152 shoes: Adistar Cushion 5a
Usual tempo run on the 10k loop. Started fairly early this morning and it was pretty cold but it was still nice because there was no wind. Started pretty slowly and didn't start running harder until the 3k split near the powerline. Almost 3min slower than my fastest to here. Seemed to take a bit more effort to get the hr up over 145 but that was probably due to the slower warm up as it seemed pretty normal once I'd been going for a while. Felt a lot fresher on the hills than the last couple of times doing this run and I was going about 5 sec/km faster than my previous best pace for this hr. Left and right heels a bit sore for the first few minutes, can't remember anything after that but my left heel seems a little tender now. With orthotics today and will probably try to use them for all running for a while now.
