Run 45:04  13.1 km (3:26 / km) +60m 3:22 / km
Ran some threshold after work to see if I can justify trying to get an elite entry for the Glasgow half marathon.
Was aiming for about 13 km but two road crossings split this into 3 reps with some short (>1min rest in between) and a bit of net uphill to get to the canal.
3.9km - 13:32
4.7km - 16:10
4.5km - 15:22
Need to get about 10s a km off that and also keep it going for another 8km with out any stops... to the level required for an elite entry. Not having a work bag might help but I think its a bit of big ask the day after JEC so going to give it a miss and not let Duncan twist my arm.