Road Running 5:26  0.59 mi (9:12 / mi)
Warm up jog plus strides with Hanna at Falkirk Stadium.
Road Running 14:38  1.86 mi (7:52 / mi)
3k time trial with Hanna. Managed a good start most of way round the first loop then had to start looping about in front of the stadium as Hanna wanted to avoid people on the path, so lost a bit of momentum. She was hoping to beat 15mins so pleased enough.
Road Running 4:13  0.48 mi (8:47 / mi)
Cool down jog with Hanna
Road Running 2:43  0.4 mi (6:47 / mi)
Warm up 2 plus more strides
Road Running 18:43  3.25 mi (5:46 / mi)
SA 5k virtual challenge. Decided to go to the loop around Falkirk Stadium for a flat, hopefully fast loop. Ended up a bit of a strange one. Hadn't really prepared for it at all with the 'at home' summer holiday of hill walking and steady runs the past couple of weeks. Conditions were pretty much perfect though, sunny, cool enough, and no wind. Set out with purpose though and felt like I was working ok and moving ok. Each lap was just over 1 mile so easy to judge progress. My head will still hoping I would run under 18mins so was surprised looking at the watch for the first time approaching 3 miles and it was already at 18mins. Picked it up to the finish as best I could. Pretty disappointed as the pace was slower than the 30min time trial round local streets a few months ago.
Mile splits - 5.57, 6.03, 6.07
Update - was surprised to see a friend run his 5k round the same loop and finish around 70m short of 3 laps. Further analysis suggests the loop is 1.7k so I ran at least 200m extra. GPS trace was well inside the path line in places, not sure why it was so dire. At least around 18min for 5k is more like I was expecting and how the run felt.
Road Running 6:00  0.81 mi (7:24 / mi)