Running 24:03 [3] 3.44 mi (6:59 / mi)
After watching Murray. Including 1 and a half miles of Kenyan diagonals, this is, on a football pitch, striding at a fast relaxed pace the diagonals and then jogging slowly to the next corner. Good fun.
Calfs are now tight, mileage going no higher than this. 5-10 % per month rule.