A three-heron run

It's been a month since I last went for a run. I had rested up after a slight recurrence of my shin splints and then caught COVID, so today was a landmark.

Last month, I started a MAF (maximum aerobic function) regime which involves running slowly (which also helps avoid injury) and keeping my heartrate between 130bpm and 140bpm. Today I ran about 9km round north Greenwich (spotted three herons on the lowtide sandbanks).