I managed to do my first under-30-minute 5K this morning, as well as a few other PBs (stat's fans see below)
I did the Speed podcast (for the 4th or 5th time), then carried on at my normal pace (which seems to be 155-ish) after the last interval. Then when I heard Robo-Laura intone my 3 mile time as 28:49 I ran hell for leather for the remaining 1:11 and I did it, knocking over a minute off my previous time.
Stamina next then I'm going to have another crack at a 10K river run on Sunday, but this time keeping the big watery thing to my immediate left.
According to Endomondo:
Cooper (12 min) 2.14 km
1 km 5m:32s
1 mile 8m:59s
3 miles 28m:49s
5 km 29m:45s
No knees or cows were harmed in this run.