Notes
Cold and very windy. Didn't see the point of plodding along at <70%WHR, when getting home and in a warm bath at the earliest oppportunity might be better. so, I thought I'd do a "marathon pace" run. Start out slow and then build up to 75%WHR, then hold it there. Went very well. There were a couple of 8:19 miles in there and incredibly a 7:49. Very pleased with that.
P.S. 2 days later struggling to walk as ankle swelled up afterwards. Felt completely battered. Went doctor (because i still hadn't cleared the cough). I was referred to hospital - ligament damage or possible stress fracture. 6 weeks rest. FLM is over.