6 x 1k Intervals on a hot crowded cycle track. Legs were jelly from the first one - must still be recovering.
3:57, 3:56, 3:58, 4:00, 4:01, 4:07. Got pissed off with people and their dogs - projecting my internal frustration at feeling slow.
Running tempo 1:02:27  9.0 mi (6:56 / mi) shoes: New Balance
Haven't been able to run for the past few days because of work but think a bit of rest has done me a world of good.
Raring to go for this tempo. Out and back on the cycle track and up to Outerwyke rd (off Downview rd). Went through 3 miles in 20:30 feeling strong; the subsequent huge surge of confidence gave me that 'running on air' feeling that was present for the remainder of the run. Amazing what positive mentality can do. Legs just kept turning over without any major difficulty, and would have been happy to do another couple of miles at the end. Finally, some progress - and a sub-7'/mile long tempo!
Shins sore at the start but this went away gradually.