Notes
Kind of a hard run with several components. Fairly easy from work to park, then into a harder pace for 2 x Pi loops. Then jogged to track, had a poo, then a bit more break before starting a 5 km tempo at whatever pace I settled into. First 2 km were pretty even, but 3rd blew out by a few seconds despite similar perceived effort, then 4th got even slower, so I bailed out at that point. The more-or-less jogged home.
Right femoris hurt from about half way into the run, but I persevered. I have to run through this niggle if I am going to get some fitness.