The running this week, more to come at the weekend, was
8km / 43:25 / 5:17 per per km, Ave HR 133, Max 144
10km / 51:26 / 5:09 per km, Ave HR 136 , Max 150
10km / 51:19 / 5:08 perkm, Ave HR 138, Max 150
Those of course are all on a treadmill, I'm not going to do laps of the helideck after all. Today was a mixed on/off road locally and when you take the vagaries of wind and terrain into account, for the same pace the average HR was around 145 over 12km.