A big slow down on my W11R2 as I plodded through the 30 minutes with a slow-for-me time about a minute twenty plus off my best 5k. It was the hardest work I have had for ages. A cold half term morning and cars all over the place. Not that that explains the timing. I had been to a dance class the night before and ankles and legs were feeling exercised so it might have been better to do what I usually do, which is to get out in the evening (after work). Next run is Sunday, when I am sure my planned 'quiet night in with a movie' should help if I get a decent night's sleep. Once I have things back on track I will start to think again about the alternatives to doing W9 forever.