Not sure what to say really. The intention today was to try and do a sub-38 minute 5 miles (8.05k) - I hadn't run at under 5 min/km pace for 2 weeks. For the past month or so, the pattern has been:
Monday - 2 runs (1) 8am: treadmill interval session (longer efforts at 5k pace) (2) easy jog with C25k beginners at lunch
Wednesday - longer lunch run, eg 9k at 5 min/km
Friday - similar to Monday but the intervals are 1 min and up to 16.6 km/h.
And there we are.
10k @ 46:36 - PB by approx 2.5 minutes
8k @ 37:06 - PB by approx 2 minutes
5k @ 23:11 - PB by 20 seconds (23:31) - but wasn't trying for that to be honest.
Note that my TomTom Cardio Runner watch under measures distance by anything between 1.2 and 2% - so I've taken the 'correct' distances points from Google Maps - my trusted 'gold' standard. Hence the detail in the picture
Here's the run on Strava: strava.com/activities/52541...