Longer middle distance at slow or moderate pace

This is my middle distance (13-14 km) slow or running at moderate pace running routine:
http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=825276
Before I have bought GPS equipped N78, I have measured the distance with pedometer and cyclocomputer and booth methods gave about the same results as the GPS measurement. I have to check my old notes for the exact value, but the distance I was running is about 13.5 km or perhaps about 100m or 200m longer or shorter. I have several landmarks along the route. The distance between them is about 1km, and accurate values are available at the above mentioned address. I try to run at different pace between them. My workout routine could vary depending on my general health and fitness conditions. However, there are several general rules that I am trying to follow. I run from my starting point (usually my apartment) to the first landmark (about 1km) at very slow pace, just to warm up. At the first landmark I perform stretching about 3 minutes (Note that GPS showed lap distance 0km, but average speed 0.4 km/h, so this is I guess order of magnitude of the GPS error.) and then at moderate pace to the second landmark. Depending on my workout target it could be that I am running second to third landmark at maximum speed, and all the other lap distances are individual, and target dependent, except for the last two. At the penultimate lap distance, I slow down to moderate or slow pace, and the last lap distance I run slowly or even go walking. Here is some more statistic not available from GPS device, but from my heart rate monitor, I have spend 7% or 6:49 min of the workout in health zone (pulse rate between 108 and 144 bpm), 32% or 31:46 min in the fitness zone (pulse rate between 145 and 165)and 60% or 59:02 min in the power zone (pulse rate between 166 and maximum value for this workout). Maximum pulse rate was 184 bpm, and average was165 bpm.

Needless to say that I am hardly waiting Polar Bluetooth Wearlink, a belt for integrated heart rate monitoring on the device (any Nokia Nseries cell phone) that is capable to run Nokia Sports Tracker software.

Leave a note if you like or just let me know if you running somewhere around Spreewald.