It was just lying there, nobody was using it, honest!
The IGP called for 45 6/2 this am, but I got all confused, (draws curtains in confession booth) and ran 40 7/2. Walked for two minutes warm up, and cool down, and did some stretches after.
4 x 7/2
What's exciting about this is that for the first time I actually settled into a comfortable pace AND kept my heart rate between 119 and 122 for almost all the run segments. I don't really have a clue how fast I was running, but I got from 8th ave to well north of the golf dome along the Nose Creek path. I felt like I could continue at that pace for a while longer, and for a few strides I stretched out and ran up a little hill. That only pushed the heart to 129, then I settled back into that pace again, my heart rate dropped back down to where it had been. My legs felt great afterward, ready to do it again if I had to. I'm really quite pleased.
And it was a beautiful morning for a run. Not cold, but at the last second I grabbed my hat thinking I could put it in a pocket if it was too warm, and it turned out just right. Always a bit tricky with how much to wear at this time of year.