Notes
Much better tempo run in glorious sunshine. The last few times I ran in the heat I struggled quite a lot but I was much better this time. My warm up lap was comfortable for the first time in a long time and I launched into the fast lap well enough. Comfortable throughout the fast lap and probably could have pushed harder. My shoulders were both pretty sore for some reason - stopped to stretch them a bit on the warm up lap. I think I'm not that far away from running fast again but probably not in time for the Kilkenny triathlon...
Fast lap: 12:24