Unspecified 57:00  9.5 mi (6:00 / mi)
Had time for a session at lunch. 1 mile warm up 3miles hard , 1 mile steady, 3 miles hard, steady run home. Took a while to get moving felt ok at the end. Possibly because wind in face on way out and behind me on way back.
Managed to get around without being stung by a bee. Forgot I was stung mid park run on Saturday, half way along Rustlings Road. I normally like all things bee,( their physics defying ability to fly, their magical making of honey and their natty black and yellow outfits) but that was my third bee sting this summer. I have been led to believe that bees had fallen upon hard times, we even have planted some lavender in our garden for them specially and this is their thank you!! The ungrateful bastards. They did however sting Rob mid Hallam Chase and help me out, so perhaps we are even.