Done! I went faster than usual in the first half of the run. The second half was a bit of a struggle, but I made it and I was able to go slightly faster in the last minute. I don't think I could have done much more today.
I wanted to see if I could finish further along the course than I have on the last 2 runs to give myself another challenge. I did by a couple of hundred metres, but it wasn't worth the pain. I really felt it afterwards and felt a bit wobbly for the first time.
W7R3 will be slow and steady and then I can try to go a bit faster in the last few minutes if I have it in me.