Notes
Course as mapped but with twelve 525 metre laps beforehand (then 1/2 hour rest) and 4 laps after (No rest). I didn't have my garmin so timed on the stopwatch in my phone which I didn't pause for stops (waiting for traffic lights etc) which is why the time is a little slow. Shin splints hurt for the early laps but gave no trouble on the later longer run. Nothing from the achillies and I'm starting to think that might be finally OK.