well went out on my second run after IC and all went well but hard to believe how unfit i felt after a short break
run 1 i did on Tuesday 5 reps of w5r1 instead of three and thought to do 3 runs of run 2 but after the 2nd 8 min run asked for i thought may be not .
I'm not sure if it was because of fitness or the heat i went about 6 .30 in the evening as it seemed cool in my garden but when i got to the Taff trail near where i live it was a different story under the trees it was hot and humid and in the sun just hot .
It may have been all so that i was listening to the Cairo-tractors advise or may be the Gremlins were out
any way will try the 20 mins today if its not to hot and wait till tonight or even early tomorow
then will decide how to proceede from there