1 mile warm up, 19:00 5k, 1 mile cool down

1 mile warm up, Cardiff park run, 1 and a bit miles cooldown

 Consistent easyish pace

Fast mile attempt to start

Started out great, but was struggling near the end - think I can still feel Sundays 11 miler in my legs

Harder than last week

Faster than I would have expected - good

An easy run before the Cardiff half marathon on Sunday, Didnt feel too keen to be honest before I set out but turned out fine. Tried to keep to at or under 150 hr, apart from mile 4 which I aimed for a 7:00 mile but went a bit faster. Nothing hurt, no probs. 7:30 pace is really quite easy now. After the un ankles a little achy but nothing painful.

Good low average hr for the pace and distance, compared to "20110830 5 miles" run over a year ago - lower hr and much faster too!

First 5 miler... no problems. I ran at a comfortable pace, not fast but not slow, and just kept plodding away. Nothing hurt before, during or even a day after the run so definate progress now.