Been out late tonight as thats just how things worked out! put macaroni cheese in oven, off on 3k to town and back at 9.15pm, just wanted to say that Miles_Yonder's mention of trying the fartlek system worked for me,(thankyou!!) i did my fastest 1k of 5.35, knocking 7 secs off PB set on Saturday! so thats encouraging news and i shall be trying it more often, with the incentive of dinner beckoning which also seems to work well for me!! plus the fact that last bit of run is downhill which may just have helped too!!!