I got my first 28 minute run out of the way yesterday in lovely late afternoon sunshine.
According to Runkeeper I did 4.25km at 6:36 per km, which is a bit slower than my best. I slowed right down in the middle 2k, just to make sure I finished. That was probably a good move as I really felt the extra 3 minutes, although nothing like the legs-like-lead experience of W7R3. I've a bit of a knee twinge today, but hoping that will clear by Friday.
Meanwhile I'm starting to take serious notice of what I eat and drink. Being a bloke I'm addicted to food and beer. However I've realised that there's no point burning it off, only to tip it all back in a few hours later. I've already cut out about 90% of the cheese and chocolate I used to eat, and virtually all late night munchies. I guess it will have to be beer next : (