Running 1:17:44  13.07 mi (5:57 / mi)
Long runnish and session combined. Did 1 mile warm up then 3 mile hard, then 1 mile steady and 2 mile hard, then 1 mile steady and 1 mile hard and finally another steady mile and 1 mile hard with a jog at the end. Lovely cold clear day, felt quite good , but right leg stiff by the end. Much easier doing this session on the flat.