Notes
Compare - 30/7/8 - 8:06 min/mile
ACTUAL - kept to zones. After 45 mins did some z2 then z3
Time good, but had to stop briefly (30s?) 3 times to remove stones from trainers. Stopped watch! So actual elapsed is around 1:30 slower.
Worked HARD MHR around 163 in the z3 bits, so not expecting a record!