60 Easy with Speed Variations 1:01:42  5.75 mi (10:44 / mi) +20m 10:37 / mi
slept:6.0 shoes: Inov-8 Trail Talon 275
The insufficient sleep is due to having to take my dog to the vets this morning. We had a situation with him last night - he collapsed and I rang the emergency vet - and was advised to bring him in the following day. Our vet opens at 8.30am which isn't my usual getting up time :)
So, 6 hours sleep instead of 8 or 9. Not great but I'll make it up tonight.
I decided to blast the cobwebs away with 60 minutes Easy and Speed Variations along the canal at Stone. I did 15 minutes easy running then 8 x 30 second sprints with 3 minute recoveries in between. Then 10 to 15 minutes easy running again followed a cool down (regeneration pace).