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@dst2
So I did a "threshold" run today. All managed by Garmin based on my HR. 10mins of warmup at around 141bpm (8min/km), 15mins of threshold at around 167 bpm (5:50min/km) then jog home.
Running at 5:50 felt like my conversational pace in reality so something is going on there. Good chance my max HR is incorrect so I'll do a hard 5km with a monitor at some point.
What is undeniable tho is that forcing myself to run at 8min/km has made my concentrate on my form and really helped my lower leg niggles and that has made me happy.