New training programme has me doing easy runs at 4:30/km. which is quick! This morning was very cold…so I over gassed it a little. But it felt pretty good.

With a target of 2:40:00 your easy pace is quick. But 4:30 seems a little too quick if that’s supposed to be your Zone2. Race pace + 60” usually. 

Btw impressive that you have 146 bpm at 4:12. What is your max HR?

Garmin wrist HR is so inaccurate, so I don’t really pay attention to it. That said I never really go much over 165 when flat out. Resting is around 42.