Running race 19:34  3.6 mi (5:26 / mi) +55m 5:11 / mi
National 6 Stage, Leg 4, 19.34
I would have taken this beforehand, having noticed I did 20.04 2 years ago.
But a bit more thought suggests that was an absolute mare in reality, and this time is at the poorer end of what I should have run, the upper end being 19.15ish. But have stepped up the training last few weeks so probably a little jaded.
As Tom would say, was in a pit from early doors, and looked at my watch and it said 7 mins, knew this wasn't going to be pretty. Worst bit was the out and back, was struggling to keep moving at any pace. Managed to pull myself back up to the ice cream van and catching the two ahead going down the hill kept me going and then it was just whatever was left to the finish.