Notes
Temp 51, DP 50. Ran from Fletchers down towpath then up to Pierce Mill before returning the same way (I tacked on another two on the towpath). Ran with Ann and Sharon - kept very under control.
First 2.5 miles at 8:59 pace, next 4.5 at 8:08 pace, next 5.5 at 7:28 pace, and last 3.5 at 6:50 pace. Took 1 get+ water at Pierce Mill. Humidity made me a bit sluggish. Overall average was 7:45 pace
Followed up with injury prevention work at gym, including Squats (4x8 at 105, 125, 135, 145), good mornings (3x10 at 95) and single leg deadlifts (4x5 at 20)