an at 15.1 k/h for 16 minutes, then 16.0 k/h for 3:30, then 17.0 k/h for 20 seconds, then the last 10 seconds at 18 k/h. However, on this occasion I found it hard to keep up the pace and frequently rested my arms on the sidebars (although still running), so August 4th’s run was more challenging.