Warming up beforehand I wasn't looking forward to 20 laps of the track at any effort above easy. The opening lap to get HR up to 140 was probably my fastest - I crossed the line for the start of the five mile test with 140 on the HRM. I kept my HR pretty constant, although it dropped a few times to 133 for a few seconds despite keeping the same effort. The run also served as mid-week medium long run of over 14 miles as I am helping out at the Club's annual 5 mile road race in Carrigaline on Sunday and will not get in back to back long runs.
The result is certainly encouraging and though initially I though the cool calm conditions would have favoured a faster pace my first evaluation 3 weeks ago was run under similar conditions. I suspect that the improvement will be more modest in 3 weeks time.