Bank holiday Monday, so did my own gym. Bit of a skive to be frank! 10 min spin bike, foam roller, stretches, eccentric heel drops for Achilles, back stretches, plank, chest press, flies, wobble board shoulders, biceps, triceps push down, sauna and Jacuzzi. G

10 min spin bike before own gym. G

Good Pilates class as always. Back is still a bit achy though. Only time for shower and foam roller before, and straight home for tea after! G

Gentle lunch time run. Saw Boab fly by! G

Split Summary
===
1) 1m - 8:51(8:51/m) 121cal 6.78/8.72mph
2) 1m - 8:13(8:13/m) 120cal 7.31/7.66mph
3) 1m - 8:03(8:03/m) 120cal 7.45/7.85mph
4) 1m - 7:56(7:56/m) 121cal 7.56/7.83mph
5) 0.56m - 5:15(9:17/m) 65cal 6.46/8.52mph

After work run. Thrown a bit by having laptop bag so couldn't commute in. Had to cut pre gym run a bit to fit it in. Decided to go to car, then run to Gyle park and do barefoot. 2 miles. Felt quite good. Will do the 10 miles 6 * 1000m @5k pace on Thu with club at track instead. G

Split Summary
===
1) 1m - 8:47(8:47/m) 119cal 6.83/7.68mph
2) 1m - 8:21(8:21/m) 119cal 7.19/7.47mph
3) 1m - 7:22(7:22/m) 119cal 8.14/8.75mph
4) 1m - 9:17(9:17/m) 115cal 6.46/8.64mph
5) 0.1m - 1:02(10:18/m) 12cal 5.82/7.87mph

Should have been 15 but split into lunch time 4.5 and evening 8.5 then dinner at great Japanese restaurant / bistro harajuku kitchen in Bruntsfield. Yum. Felt good at lunch time. Bit more tired in evening. G

Split Summary
===
1) 1m - 8:31(8:31/m) 120cal 7.04/7.62mph
2) 1m - 8:01(8:01/m) 122cal 7.49/9mph
3) 1m - 7:57(7:57/m) 122cal 7.55/8.35mph
4) 1m - 7:33(7:33/m) 122cal 7.94/9.87mph
5) 0.55m - 3:46(6:48/m) 68cal 8.82/21.31mph

Second part of the 15 that was only 13! Went up to Corstorphine Hill. Fun, meandered up, like looking at all the wee streets, then round back of zoo (no lions roaring today though) and the tower at top, then amble back down and few new back roads found. North Gyle Farm - what's that?! G

Split Summary
===
1) 1m - 9:53(9:53/m) 115cal 6.07/7.49mph
2) 1m - 9:10(9:10/m) 121cal 6.55/7.28mph
3) 1m - 9:28(9:28/m) 123cal 6.34/8.04mph
4) 1m - 11:30(11:30/m) 107cal 5.22/6.2mph
5) 1m - 8:48(8:48/m) 120cal 6.82/8.72mph
6) 1m - 8:56(8:56/m) 119cal 6.72/8.45mph
7) 1m - 9:05(9:05/m) 118cal 6.61/7.89mph
8) 1m - 8:27(8:27/m) 122cal 7.1/8.16mph
9) 0.62m - 5:21(8:36/m) 75cal 6.97/7.95mph

Ewww, disappointing. Snotty nose and couldn't face intervals. Plod up to track to see if I could force myself, but nah! Still snotty Friday and may only plod today too. Boo. G

Split Summary
===
1) 1m - 9:12(9:12/m) 118cal 6.52/7.26mph
2) 1m - 8:26(8:26/m) 120cal 7.12/7.89mph
3) 1m - 9:25(9:25/m) 118cal 6.37/7.64mph
4) 1m - 9:16(9:16/m) 115cal 6.48/9.08mph
5) 1m - 8:06(8:06/m) 121cal 7.4/7.78mph
6) 1m - 8:32(8:32/m) 122cal 7.03/11.08mph
7) 0.46m - 3:56(8:39/m) 55cal 6.94/7.35mph

Attack of the lurgy. Timed for our week off. Typical! Felt a bit bleurgh Thu night, couldn't face intervals. Friday worse, no commute run and home early. No Sat parkrun, no Sun long run should have been 18 with 14 MP, biggest run of the training programme. Oh well, only for fun etc! MrsS(rrr) and I both just sleeping and feeling rubbish. And watching carpy movies! My Fair Lady, Alien Covenant. Eclectic! Eventually ran Monday, thought maybe 6 but cut it short, feeling swimmy headed and a bit sick and generally week. Pah! G

Split Summary
===
1) 1m - 11:25(11:25/m) 105cal 5.25/6.68mph
2) 1m - 9:19(9:19/m) 117cal 6.44/7.12mph
3) 1m - 9:13(9:13/m) 120cal 6.51/7.45mph
4) 0.96m - 9:36(9:57/m) 109cal 6.03/7.16mph
5) 0.66m - 6:33(10:00/m) 72cal 6/7.31mph

Still feeling rough Mon, Tue and Wed. No bodypump or Pilates. Trip to see BobCat alpacas, and walk up at Bonaly was nice at weekend Sunday, I think. This one before a visit to mother, Falkland Palace and gardens (nice) and back to Mum for chinese for tea to say thanks for looking after doglet! Still cut run short as still feeling sluggish. G

Split Summary
===
1) 1m - 8:56(8:56/m) 117cal 6.72/7.33mph
2) 1m - 8:32(8:32/m) 119cal 7.04/9.06mph
3) 1m - 7:56(7:56/m) 121cal 7.56/8.1mph
4) 1m - 8:02(8:02/m) 122cal 7.47/8.81mph
5) 1m - 8:00(8:00/m) 123cal 7.5/7.95mph
6) 1m - 8:39(8:39/m) 119cal 6.94/7.64mph
7) 0.17m - 1:22(8:05/m) 20cal 7.42/7.83mph

Many miles and sessions missed. Intervals, medium long runs etc. Ach weel, a cold's a cold! Nice to go up to Pentlands but even there not feeling good still. Must be serious! Went on the loop to force myself to do at least 8. G

Split Summary
===
1) 1m - 11:15(11:15/m) 117cal 5.33/8.89mph
2) 1m - 12:19(12:19/m) 97cal 4.87/6.14mph
3) 1m - 9:25(9:25/m) 120cal 6.37/7.6mph
4) 0.21m - 1:57(9:09/m) 26cal 6.55/6.97mph
5) 1m - 9:35(9:35/m) 115cal 6.26/7.28mph
6) 1m - 8:38(8:38/m) 120cal 6.95/7.31mph
7) 1m - 10:55(10:55/m) 118cal 5.5/7.39mph
8) 0.78m - 7:01(8:57/m) 93cal 6.7/8.08mph
9) 1m - 8:14(8:14/m) 118cal 7.29/8.31mph
10) 0.12m - 1:06(9:12/m) 15cal 6.52/7.85mph

A plod down canal. Planned 10 just to show progress through the week. But still feel bleurgh. Slightly blurry vision, spinny head, had to blink eyes to clear vision a bit. Not good. Got into it in the middle, but so tired by end. Hadn't eaten but a biscuit, a crumpet and 2 coffees all day though, so maybe just low on energy. HR probably up a bit with lurgy too. Easy something tomorrow maybe strides in a 5 miler, then Stirling 10K on Sunday. Oh well, will just try and enjoy. About 40 would be good. G

Split Summary
===
1) 1m - 8:50(8:50/m) 117cal 6.79/7.18mph
2) 1m - 8:28(8:28/m) 121cal 7.08/7.51mph
3) 1m - 7:58(7:58/m) 122cal 7.54/8.04mph
4) 1m - 8:09(8:09/m) 121cal 7.36/7.6mph
5) 1m - 8:00(8:00/m) 121cal 7.5/7.81mph
6) 1m - 8:34(8:34/m) 115cal 7/7.7mph
7) 1m - 7:55(7:55/m) 122cal 7.58/7.95mph
8) 1m - 7:58(7:58/m) 122cal 7.54/7.78mph
9) 1m - 7:55(7:55/m) 122cal 7.59/8.85mph
10) 0.32m - 2:48(8:49/m) 38cal 6.8/8.66mph
11) 0.94m - 7:51(8:23/m) 112cal 7.16/7.53mph

Well, that wasn't the Stirling 10K. Boo! Still streaming cold Saturday, so decided wasn't on. Did Sunday club plod instead. Garmin not charged so naked run! Simple suggestion of car park to the 4 ressies and back. Fine for me. 10.3 in end by others' Garmins. Fine cos it was at a very easy pace. Still snotting and sneezing at end of Sunday. For flips sake! Hopefully be able to do Chester at a plod. Hmm. G

Bodypump was off, no instructor. So I did my own stuff. 10 min spin bike, then foam roller and stretches. Sit ups, plank, side planks, wobble board press-ups, shoulder raises, biceps, and machines chest press, lat pull down and triceps. And home for tea. Still a bit snotty and tired, but good to be back in gym. G

10 min spin bike, then foam roller and stretches. Sit ups, plank, side planks, wobble board press-ups, shoulder raises, biceps, and machines chest press, lat pull down and triceps. And home for tea. Still a bit snotty and tired, but good to be back in gym. G

18.45 now. Good as always etc. G

Commute run in. Nice morning. Still not feeling 100% post cold, but mostly better. Ground frost going over the wee hill above Norton House! My last few weeks of this nice easy commute run. And I've been running for 10 years on this canal towpath. Since my running career began, in fact, training for my first marathon 2008 Edinburgh. 4 miles measured on a map and stop watch timed for logging. My first 20 miler etc. Wonder how commute running will work from new house?! G

Split Summary
===
1) 1m - 10:35(10:35/m) 110cal 5.67/6.97mph
2) 1m - 8:50(8:50/m) 119cal 6.79/6.95mph
3) 1m - 8:48(8:48/m) 119cal 6.81/7.08mph
4) 1m - 8:36(8:36/m) 122cal 6.97/7.7mph
5) 0.95m - 8:11(8:35/m) 112cal 6.99/7.43mph

Nice run back to gym, didn't rain. Today's notable mentions were how many folk were running and cycling and saying good morning in the morning run, felt like a USA uni campus or something! And a kingfisher on way back. Think it's only second or third time I've seen him along canal, in 10 years! Wonderful electric, metallic blue colour. G

Split Summary
===
1) 1m - 9:14(9:14/m) 119cal 6.5/7.1mph
2) 1m - 8:48(8:48/m) 115cal 6.82/7.53mph
3) 1m - 8:26(8:26/m) 120cal 7.11/7.58mph
4) 1m - 8:14(8:14/m) 121cal 7.29/7.6mph
5) 0.92m - 8:31(9:14/m) 111cal 6.5/7.26mph

Wee lunch time run by myself. Much nicer day. Did I not run last night (not the 2 mile Meadows race nor the club hill run) because it was rainy?! I think it's cos I was uber snotty, but maybe not. Still felt a bit light headed with snot today, but maybe a bit better? G

Split Summary
===
1) 1m - 9:37(9:37/m) 114cal 6.24/13.36mph
2) 1m - 8:18(8:18/m) 120cal 7.23/7.72mph
3) 1m - 8:04(8:04/m) 122cal 7.44/8.08mph
4) 1m - 7:39(7:39/m) 120cal 7.85/10.79mph
5) 0.49m - 3:29(7:10/m) 60cal 8.38/9mph

Traaak! Good track session... surprisingly! Wasn't even sure I would go, cos of snotness. A lesson learned is that going for a wee run at lunch time, far from letting me off the hook for an evening session actually made me feel less pressure about it and therefore I think made me more likely to do it. So I went along, they were doing 8 x 600. My plan said 5 x 1200 tho I was going to let myself off with 4. I genuinely set off on the first one not knowing what I was going to do. Others had gone ahead, so I sort of chased them, and that made me stop at 600. So 600s it was! Didn't even look at the time, just tried to measure pace as doable but pushing myself. Had no idea how many I had done. Thought more than 7, maybe 8 could be one more. Turns out it was 9! I also jogged the recoveries where the others were walking them, so I actually had a more continuous endurance session than them, I think. Look like 2:17s which is a bit over 6 (but I think we may have been doing a bit over 600. Yellow line to green line? So anyway, around 6:00s which is def about my 5K pace at mo, so happy enough. 7 for session, 11.5 for the day and feeling much less snotty. No dizziness. Home for tea. And bigger commute run for next day and plans for weekend maybe 5K plus some extras before the half mara to make a longer run too. 3 weeks out this is the last big week really. Some icing on cake after this mostly. G

Split Summary
===
1) 1m - 15:05(15:05/m) 102cal 3.98/9.64mph
2) 0.04m - 16(7:19/m) 4cal 8.2/8.47mph
3) 0.39m - 2:20(5:56/m) 44cal 10.1/10.31mph
4) 0.12m - 1:01(8:08/m) 15cal 7.38/10.31mph
5) 0.4m - 2:18(5:47/m) 45cal 10.38/10.83mph
6) 0.13m - 1:03(8:23/m) 15cal 7.16/10.81mph
7) 0.39m - 2:17(5:55/m) 44cal 10.16/10.81mph
8) 0.13m - 1:13(9:18/m) 14cal 6.45/10.4mph
9) 0.39m - 2:16(5:53/m) 42cal 10.19/10.46mph
10) 0.13m - 1:11(8:53/m) 14cal 6.76/10.5mph
11) 0.39m - 2:17(5:52/m) 43cal 10.22/10.48mph
12) 0.12m - 1:12(9:51/m) 13cal 6.09/10.5mph
13) 0.4m - 2:21(5:56/m) 45cal 10.12/10.35mph
14) 0.13m - 1:06(8:19/m) 15cal 7.21/10.23mph
15) 0.4m - 2:21(5:55/m) 46cal 10.14/10.6mph
16) 0.13m - 1:22(10:27/m) 13cal 5.74/10.27mph
17) 0.39m - 2:17(5:52/m) 44cal 10.23/10.58mph
18) 0.13m - 1:26(10:38/m) 11cal 5.65/10.77mph
19) 0.39m - 2:15(5:45/m) 43cal 10.44/10.46mph
20) 1m - 10:44(10:44/m) 112cal 5.59/10.65mph
21) 0.42m - 8:31(20:07/m) 42cal 2.98/7.47mph

The longer commute run from home. Lovely morning, really beautiful. Chill in the air but not cold. Low sunshine, rain washed skies, birds and squirrels in autumn foraging mode. Heavy pack with jeans etc. but felt ok, bit tight after inters. Have a lunch time run commitment too today so will be 17 plus mile day! G

Split Summary
===
1) 1m - 9:28(9:28/m) 116cal 6.34/6.97mph
2) 1m - 9:04(9:04/m) 118cal 6.61/8.62mph
3) 1m - 8:47(8:47/m) 121cal 6.83/9.81mph
4) 1m - 8:33(8:33/m) 120cal 7.02/7.12mph
5) 1m - 8:30(8:30/m) 120cal 7.05/7.2mph
6) 1m - 8:21(8:21/m) 121cal 7.18/7.66mph
7) 0.74m - 6:11(8:20/m) 90cal 7.2/7.56mph

Nice wee social run - Danny, Gillian, Stuart and Craig M too! Felt very tired, and they were going quickly! Neer mind. Nice to chat to Craig at the back and Gillian too a bit. Lovely day. Hope it stays dry until commute run home too. G

Split Summary
===
1) 1m - 8:52(8:52/m) 112cal 6.76/7.83mph
2) 1m - 8:04(8:04/m) 121cal 7.43/7.85mph
3) 1m - 7:52(7:52/m) 122cal 7.62/8.45mph
4) 1m - 8:27(8:27/m) 118cal 7.1/8.6mph
5) 0.64m - 4:55(7:41/m) 78cal 7.81/8.58mph

Commute run home. Very tired, prob not surprising making 18 miles for the day. Maybe a bit low on sugar too, felt quite light headed. Stopped at Tiso at climbing centre to see if they had running back packs as my Deuter is now tearing near the zip. Had it 6 or 7 years with regular commuting so not bad. Ankle and achilles a bit sore so not parkrunning Sat morning. G

Split Summary
===
1) 1m - 9:41(9:41/m) 119cal 6.2/6.76mph
2) 1m - 9:13(9:13/m) 116cal 6.51/7.2mph
3) 1m - 9:44(9:44/m) 112cal 6.17/7.2mph
4) 1m - 8:18(8:18/m) 121cal 7.23/9.73mph
5) 1m - 9:33(9:33/m) 110cal 6.28/7.58mph
6) 1m - 8:54(8:54/m) 122cal 6.74/7.56mph
7) 0.44m - 4:27(10:12/m) 53cal 5.88/6.53mph

Wee run with MrsS(rrr) n dog up at Harlaw ressie. One loop by myself and some strides. Felt right ankle and Achilles too sore to parkrun. Nice to run together. Then shop in George St and lunch. Got new OMM backpack. Deuter eventually tore after 7 or 8 years. Not bad! With 20 on Sun even with missed Wed this is 65 mile week. Nice. G

Split Summary
===
1) 1m - 15:44(15:44/m) 85cal 3.81/6.68mph
2) 1m - 13:07(13:07/m) 111cal 4.57/13.44mph
3) 1m - 8:10(8:10/m) 118cal 7.35/11mph
4) 1m - 8:14(8:14/m) 106cal 7.29/14.09mph
5) 0.59m - 4:39(7:53/m) 70cal 7.61/10.25mph

That was fun. Auchterarder half with Graham F. Did 7 miles myself first round Gleneagles then race. He said 9s so did great to do sub 8.30s for a 1.49 half. Nice for me to do it as a progressive too finishing with almost MP! Bit hilly but not bad. Lovely scenery, great marshals and race org, sunny day in Sept in Scotland. Prefect. Nice to see Graham and his boys after too. Tired on couch at home watching F1! G

Split Summary
===
1) 1m - 13:08(13:08/m) 115cal 4.57/6.89mph
2) 1m - 10:49(10:49/m) 113cal 5.55/9.71mph
3) 1m - 8:47(8:47/m) 120cal 6.83/7.62mph
4) 1m - 8:44(8:44/m) 121cal 6.87/7.68mph
5) 1m - 9:13(9:13/m) 121cal 6.51/7.64mph
6) 1m - 8:56(8:56/m) 119cal 6.72/7.43mph
7) 1m - 8:54(8:54/m) 120cal 6.74/8.91mph
8) 1m - 9:51(9:51/m) 112cal 6.09/7.83mph
9) 1m - 8:31(8:31/m) 120cal 7.04/8.47mph
10) 1m - 8:22(8:22/m) 121cal 7.17/7.41mph
11) 1m - 8:17(8:17/m) 121cal 7.24/7.51mph
12) 1m - 8:20(8:20/m) 120cal 7.2/7.6mph
13) 1m - 8:18(8:18/m) 121cal 7.23/7.93mph
14) 1m - 8:41(8:41/m) 120cal 6.91/7.28mph
15) 1m - 8:22(8:22/m) 121cal 7.18/8.01mph
16) 1m - 8:27(8:27/m) 121cal 7.1/7.62mph
17) 1m - 8:20(8:20/m) 120cal 7.19/7.85mph
18) 1m - 8:26(8:26/m) 120cal 7.12/8.37mph
19) 1m - 8:00(8:00/m) 118cal 7.49/8.72mph
20) 1m - 7:31(7:31/m) 121cal 7.97/8.83mph
21) 0.82m - 6:16(7:38/m) 98cal 7.86/10.48mph

Body pump. Good class. Easy on legs, but even shoulders were tired! Did a bit foam roller and leg stretch before and eccentric heel drops after (for right Achilles). G

18.45 advanced class. Good as always. Lots of glute work so ideal for me. Time for foam roller before. G

Well that was nice! Lunch time run with Danny and Gillian. Lovely day here in Scoottyland for September. And some reasonable 7:xx pace in there. Felt good today, after rest, post 20 miler with 7:00 min/mile finish! Hope this carries on through taper! G

Split Summary
===
1) 1m - 11:55(11:55/m) 110cal 5.03/7.6mph
2) 1m - 8:08(8:08/m) 120cal 7.38/7.87mph
3) 1m - 7:56(7:56/m) 118cal 7.56/8.16mph
4) 1m - 7:40(7:40/m) 124cal 7.83/8.93mph
5) 0.65m - 5:54(9:00/m) 75cal 6.66/7.95mph

Wee lunch time plod by myself. Nice mild day, threatening rain by end of day, but sunny for lunch. RBS charity fun run / race with Tizer and one other and Lucy C leading! Felt ploddy myself, but I'm ok with that. G

Split Summary
===
1) 1m - 9:08(9:08/m) 120cal 6.57/13.36mph
2) 1m - 8:25(8:25/m) 120cal 7.13/7.53mph
3) 1m - 8:22(8:22/m) 121cal 7.18/7.47mph
4) 1m - 8:14(8:14/m) 120cal 7.28/7.74mph
5) 0.55m - 4:22(7:52/m) 65cal 7.62/8.83mph

Great club head torch run. I ran up from Bavelaw, met them at Harlaw, then Maiden's Cleuch, Harbour Hill, Phantom's Cleuch, Bonaly reservoir, Clubbiedean, Easter Kinleith Farm, back to Harlaw and down to Bavelaw for me. Nice pingy feeling running back down the hill last mile or two at under 7s! 13.5 for the day. G

Split Summary
===
1) 1m - 10:33(10:33/m) 116cal 5.68/10.67mph
2) 1m - 11:27(11:27/m) 115cal 5.24/6.28mph
3) 1m - 10:35(10:35/m) 120cal 5.67/6.28mph
4) 1m - 14:30(14:30/m) 100cal 4.14/6.16mph
5) 1m - 12:38(12:38/m) 105cal 4.75/5.85mph
6) 1m - 10:48(10:48/m) 111cal 5.56/6.41mph
7) 1m - 9:28(9:28/m) 119cal 6.34/6.85mph
8) 1m - 8:03(8:03/m) 121cal 7.45/9.23mph
9) 1m - 6:46(6:46/m) 118cal 8.86/9.37mph
10) 0.06m - 23(6:19/m) 7cal 9.5/9.75mph

Commute run in, very ploddy. Very wet and soggy too. Might ditch lunch time run and add a bit on after going home. All my kit is wet! G

Split Summary
===
1) 0.27m - 3:02(11:19/m) 26cal 5.3/6.35mph
2) 1m - 9:25(9:25/m) 121cal 6.38/7.01mph
3) 1m - 9:27(9:27/m) 121cal 6.35/6.89mph
4) 1m - 9:21(9:21/m) 121cal 6.42/7.01mph
5) 1m - 9:11(9:11/m) 120cal 6.54/7.08mph
6) 1m - 9:01(9:01/m) 120cal 6.65/7.12mph
7) 1m - 8:54(8:54/m) 121cal 6.75/7.49mph
8) 0.47m - 4:10(8:51/m) 56cal 6.78/6.99mph

Commute run home. Very tired. Added 4 miles on at the end with doggily cos a. I didn't run at lunch time and needed to get to 17 for the day and b. she's been left since 0700 with just an hour's dog walk in middle. She was pretty good, but pulled a bit on the out, then dragged a bit in the middle. Funny animal! Swapped from Hokas to X talons for the end too, just for variation. No way to log that. Matters not! G

Split Summary
===
1) 1m - 10:29(10:29/m) 114cal 5.72/6.85mph
2) 1m - 9:09(9:09/m) 120cal 6.56/6.82mph
3) 1m - 9:02(9:02/m) 120cal 6.64/6.99mph
4) 1m - 8:59(8:59/m) 121cal 6.68/7.64mph
5) 1m - 9:05(9:05/m) 121cal 6.61/7.2mph
6) 1m - 8:49(8:49/m) 117cal 6.8/7.56mph
7) 1m - 12:36(12:36/m) 114cal 4.76/7.97mph
8) 1m - 11:07(11:07/m) 110cal 5.4/7.1mph
9) 1m - 9:28(9:28/m) 120cal 6.34/6.85mph
10) 0.88m - 9:35(10:55/m) 100cal 5.5/6.76mph

Lunch time plod with the guys Craig, Danny, Stuart. No Gillian, can you tell!? I needed to do slower. Weather stayed fine, some spits and spots but came to nothing. G

Split Summary
===
1) 1m - 10:29(10:29/m) 107cal 5.72/7.43mph
2) 1m - 8:42(8:42/m) 120cal 6.9/7.24mph
3) 1m - 9:17(9:17/m) 121cal 6.46/7.22mph
4) 1m - 9:14(9:14/m) 121cal 6.49/7.22mph
5) 0.32m - 2:56(9:19/m) 38cal 6.44/6.68mph

Did a wee bit foam roller, stretch and and some core and bits of weights. Then jacuzzi and sauna.

Nice wee run with MrsS(rrr) and Dog(rrr) at Harlaw reservoir. We do one together then I go round for another. This time dog comes with me for second. Fun. Easy runs cos 10K tomorrow. Will give it my best shot. Not bothered. Maybe 39.59? And my Mum coming to watch. G

Split Summary
===
1) 1m - 17:02(17:02/m) 77cal 3.52/5.26mph
2) 1m - 14:27(14:27/m) 81cal 4.15/7.14mph
3) 1m - 10:42(10:42/m) 114cal 5.6/8.06mph
4) 1m - 10:47(10:47/m) 116cal 5.56/9.1mph
5) 0.44m - 5:20(12:16/m) 45cal 4.89/6.78mph

Split Summary
===
1) 1m - 8:53(8:53/m) 123cal 6.76/11.9mph
2) 0.19m - 1:57(10:21/m) 19cal 5.8/10.5mph

That went quite well. 38:58 at East Neuk 10K. Forgot to stop watch at end, so shows a bit more. Started a bit slow but managed to pick it up a bit. Nice wee low key, local club organised race. Amazing cake and sarnie spread at end! Great that Mum came along and she enjoyed it too. Back tracks through farms and into an estate Balcaskie. On way out I pushed a bit where I could but just felt legs a bit heavy. Ialways a feel better when I talk to people! Shouted thanks at marshals. Got into a bit of banter with a Fife guy who went past me then latched onto him! Got past him 2K to go. Got past 2nd lady, still pushing on OK. Nice shout from Mum in last couple hundred metres! Great food and facilities at end. So 6:20s ave, about my half mara pace from 4 years ago! But 77% WAVA is ok. A sub 19 min 5K and a decent other race and I'll get 77% and be a mallard!

Oh and the Flite 220s were fine. Put a bit of zinc oxide over the hotspot on top of right big toe.

Bottle of lucozade to start. No food. Had lunch after wards at Mum's. Thanks Mum! G

Split Summary
===
1) 1m - 6:28(6:28/m) 116cal 9.27/10.02mph
2) 1m - 6:22(6:22/m) 120cal 9.43/9.71mph
3) 1m - 6:30(6:30/m) 120cal 9.22/9.54mph
4) 1m - 6:17(6:17/m) 119cal 9.55/9.93mph
5) 1m - 6:19(6:19/m) 120cal 9.5/10.08mph
6) 1m - 6:12(6:12/m) 118cal 9.68/10.06mph
7) 0.15m - 1:20(8:42/m) 16cal 6.89/10.16mph