Run 29:13  4.56 mi (6:24 / mi) +131m 5:53 / mi
ahr:166 max:184 shoes: Inov-8 X-talon 212
Really pleased with today's race. The aim was to go off slow and get faster which I didn't quite manage but spent the whole race overtaking people and don't recall being passed myself.
Planning to continue the slow/steady build of mileage without sessions until I have done 60 for a weeks comfortably and then re-introduce sessions. My friend disagrees which just makes this experiment all the more tantalising....