Notes
set out running at a steady pace & the difference between now & Monday was tremendous. Concentrated on running smoothly & this produced a better time at the top of the hill than I was expecting. reached the bin in 18:35 then 11:12 up the hill. felling good after the turn but rested the temptation to push on as I knew lack of running lately would soon wipe me out so controlled the down hill section best I could. I did push the 2nd up then back to best pace back to the bin (8:48) . Tried to run smoothly & steady to home but could feel the energy leaving me in the last 1/2 mile or so.