Finally managed to get the Nike Run Club app working and as it happens the plan came up with a longish run on Saturday which was good timing!
I'm still trying to find a nice well-lit route for the evenings that isn't just pounding pavements so was glad to find a lit track for at least part of the way (though the lovely wooded loop at the end was a bit dark even this time of year). Pretty clouds over the rugby fields and a beautiful crescent moon.
Took the pace nice and steady and clocked 5.1k in the guided time - think that's my 5th 5k and it's starting to feel like a nice comfy distance, not too far but far enough for a good workout even at a steady pace. Which I guess is what consolidation is all about