Running tempo 1:11:00  10.0 mi (7:06 / mi) +50m 6:59 / mi
shoes: New Balance
Along the cycle track, along the main road past Felpham school, round the Butlins roundabout and to the Hotham Park roundabout. Then back the same way.
Went through 3 miles in 20:22 and felt this calmness and control just wash over me. Why I run. Moving well for the next couple of miles but then had a hairy moment trying to cross a main junction at some traffic lights. A car didn't indicate that it was turning right and I was half way across the road when I had to slam the brakes on and dash back. Then had to endure stupid old people shaking their heads at me from behind their steering wheels. Aaanyway, after that had a massive shot of adrenaline in my legs that ruined my flow. Tensed up, got a stitch in my shoulder, and dropped slightly off my 7'/mile pace. Coming back down the cycle track legs were too tired to pick up the pace and finish under 1:10.
Overall, though, really happy with how I felt, especially for the 6 miles. Am learning that for the first third of any run, no matter the distance, you just gotta rein it in, slow down, lock into that flow.