Run warm up/down 19:00 [2] 1.71 mi (11:07 / mi)
ahr:125
Jog past UVHS & big dipper to Croftlands and back to top of Watery Lane.
Huge cloudburst as I approached start so sheltered under tree.
Run tempo 14:45 [4] 1.85 mi (7:58 / mi)
ahr:155 max:165
Loop via Ropewalk to Glaxo and back along Lonsdale Road to Railway Bridge. Tail end of cloudburst at start, wet again towards end, although I was soaked before I started. Given max heart rate is 220 - 54 = 166 then hr high although I felt controlled trying to protect calves and right foot and could have pushed harder if legs had felt better.