Notes
53:45 on the clock, oh and minus 30 seconds for traffic and mucking with my knee strap...hmm felt the knee problem after a while, kept going because I needed the run. lessened towards the end acutally. will rest maybe for a day or two now. Ok so I ran into Shane from around coachwood and ran with him from about staceys to staceys, as he went past his place and back for another lap, so about one k, really a bit more, and we were going about megans pace I reckon, so 7 per k, so take two minutes off for that k. and as I said I did about 3 stops mucking with the strap dont know if it helps or not. and had to stop for ages crossing back to jarrah at the end etc...definitley while i was running it was less than 5 per k.