3.5 mile jog, in just a shade over 35 minutes, with a 20 minute cool-down walk. The heat and humidity are finally beginning to fade a little. Trying to keep the heart-rate in the 75-80% of max range instead of pushing to 85%+ (based on 220-age=MaxHR...most of the time I use the Kervonian method instead, which gives me higher ranges). Trying to keep HR down while I get the high blood pressure spike figured out. (seems like stress is doing it...I'm fine at home but even while on the meds it goes way up by the time I get to w*rk and goes back down after being home a couple of hours). Did the same run on Saturday.
Last thursday I did a charity 6km run with some colleagues at work. We were going pretty fast, and would have finished in about 32:30-33:00, but one of our colleagues pooped out and we had to hang back and help her a bit. Ended up finishing the 6km in 35 min. All good fun.
R