Road Run 29:15 [4] 3.84 mi (7:37 / mi) +253ft 7:10 / mi
1st mile warm up which was all downhill....8.03
2nd mile also all downhill - 7.17
3rd mile - 7.27 completely flat!
4th mile - 7.27 - 89 feet ascent
I had aimed to run for half an hour at 7.30 pace but only managed 15 minutes which isn't great....it wasn't my legs that were struggling but my breathing and I didn't want to continue. Ran a further 30 minutes at an easy pace to warm down.