Road Running 4:24  0.61 mi (7:13 / mi) +20m 6:33 / mi
Short re-warm up plus some strides. Did start out in only worn once NB1400 racing flats but they just feel garbage, so returned to the house for NB1080 trainers. Can see me investing in some kind of cheat shoe racer at some point as really need a more cushioned springy racer for my old legs!
Road Running 30:02  5.0 mi (6:00 / mi) +30m 5:54 / mi
SA virtual 5 miles - Did 4 laps of Industrial estate/Mill Road/Justinhaugh loop. Nice bright morning and cool. Would have been perfect apart from the brisk southerly wind, which was quite a tough headwind on Mill Road. Set out at a fairly strong pace, and would be fair to say that it was pretty hard work in the second half. Mike splits were 5.52, 5.58, 5.58, 6.12, 6.02 which I'll happily take. Pretty pleased with time as wasn't sure I'd get that near 30mins given the half marathon time and pace of recent reps. NB1080s not bad for speedier runs given they are trainers rather than racers. Maybe a bit soft but at least that prevents the legs getting so battered.
Road Running 6:37  0.92 mi (7:11 / mi) +10m 6:57 / mi
Lap of industrial estate then back home. Knackered.