Slight change of plan now. Looked back at training diaries from when I was fitter (also younger). 5-6 miles was a normal run, not this 3 and a bit stuff. Maybe that is why I am struggling with the long runs. Orienteering and XC coming soon so I'll worry less about the long runs, try to increase the length of everyday runs, turn up fresh-ish at races and keep doing the hill sprints which seem to be working. That'll do until mid-November I reckon. No point going near long intervals until I'm feeling better. And losing weight would really help.
Running long 1:44:24  18.7 km (5:35 / km) +262m5:13 / km weight:80.3kg shoes: GT1000 Yellow/Black
Another long run #fail. Thought 90mins=18k would be sensible distance for now but pace died off during second lap of Arthur's Seat. Still can't do 50k/40k weeks @ 5min/k, sigh. Taped knee coped though, so progress there.