Notes
WAS going to run for 45 minutes but decided, given my bad mood, that anything was better than nothing. Ran the first 15 mins at 11kph, then 11.5 until 25 minutes. Bumped speed up to 12kph but ran the last 500-600 metres at 14kph......can't say that pace gets any easier with practice :-/
Feeling a little tired but will eat dinner and see how I feel then.