Trail Running long 1:18:38 [3] 16.0 km (4:55 / km)
slept:9.0 (injured) shoes: Adidas Adistar Salvations
Run along canal from Summertown via Wolvercote, then down the Isis towpath to Sanford Lock. Pulled hamstring on way back, while diverting around a marsh under some pylons, so had to walk 8km back through Oxford. Ow!
This was intended to be a 32km run, aiming to run 5:10/km for 4km, then 4:50/km for 4km, repeating the pattern till the end. My first 4km ended up being a fast one though, mainly due to the embarrasment of running into several cul-de-sacs while trying to reach the canal. Turns out the turn I wanted was called 'First Turn' sigh. So, having alternated the pattern, I was able to keep pretty much to it, until aggregating the hamstring pull at precisely the 16km step up to a faster pace.
4km splits (target 19:20, 20:40 alternating): 18:28, 20:19, 19:20, 20:31. 5km splits: 23:34, 24:50, 25:09. Then 1h25 for the walk home.