Running 54:00 [3] 10.0 km (5:24 / km)
Steady run on fire track at Mt Crawford, avoiding the hills. Timed the flattest 2.2Km segment I could find and managed 11:52 (out) and 12:08 (back); then 11:09 (out) and 12:06 (back). n.b. 'out' has a negative gradient! Bit sore under feet today on the harder surface; plus right hip/groin thing needs more stretching/healing, so hope I didn't do too much today.