Still recovering from a head cold - but managed to cover 5K's (3 miles) this morning. At 4.30AM, quite hot and VERY humid - feels like running in Singapore. I did a mile slow,easy warmup and another mile cooldown with a 1 mile tempo run in-between .( I am just trying to get the feel for a tempo run at a particular pace - just a little less than 7mins per K that I can "practice" ) . I must admit that it is quite difficult to hold a particular heart rate while running outside. I found it to be quite easy on the treadmill to set a speed that would eventuate in a certain heart rate - and then hold it at that for as long as I want. But outside, even on a flat path , my HR seems to "creep" ever upwards - and the only way I can bring it back down below the threshold that I am aiming for is to stop and walk - even if only for a very short time.