Running race (Parkrun) 21:05  5.0 km (4:13 / km) +90m3:52 / km
Sunny autumn morning, perfect for parkrun. And a 6 sec pb. Might have gone under 21 had it not been for a comical fall round one of the u-turns. Wet grass like banana skins. Felt really good, cardio-wise, but legs just didn't quite have the speed/power to match.
Standard Felpham tempo - to Outerwhyke rd and back. 10 second PB for this run. Happy with that. Thought I might be on for a bit quicker though as felt so comfortable and conditions were perfect. Loved it!
3 miles - 20:22, 4.5 m - 31:00, 6 m - 41:08
Wiped out and teetering on the edge of some bug or other. Battled on with a tempo regardless of that and strong winds' attempts to dissuade. Realised from the off that my body wasn't having it: legs sore and heavy and stomach aching. Decided to cut off a mile so turned around at 2.5 (17:37). Second half a bit quicker as had the wind behind but still wasn't feeling it. Felt like I was moving so slowly, so amazed to be not far off the 7'/m standard.
Running warm up/down 16:00  1.6 mi (10:00 / mi)