Thanks to those who helped me realise sometimes you just have not great runs. After yearning for Laura to say stop on W4R1 today I slowed myself down and finished without swearing! Plus I found I'd gone further than I thought so did a very very gentle jog home to discover I'd done an extra 5 mins. Am now a tad worried I may have overdone it and will suffer on W4R3. I guess I can just take it even easier though? Tortoise and hare n all that...
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