On Wednesday night I went out for a 3.75M easy run to Maxwell Park and back.  My shins and calves were sore for some reason at about 15 mins in, but still managed to do well on the run.  It was around about that mark that I ran the slowest mile (6.8 mph), the last three quarters of a mile were the fastest at my usual  7.4 mph pace.

 

You can see the details of the run here:

 

 

RUN: 3.75M, 31:40, Pace: 8:27, 7.1 mph, 397 cals. Ave HR: 160 (84%). Max HR: 169 (88%)