Includes Cardiff park run

Set off at comfortable pace - felt slightly sluggish, but pace was sub 3:00 hour so mainated that all that way - good run

Easy progressive run - quick at the end mind

I decided to run this at 3:00 marathon pace, but it actually turned out a bit quicker than that - and also my quickest pace for this loop according to strava. Wasn;t easy, but not too hard either

First '10k' distance run - very pleased with the pace. I planned to try to run @ 8:00 min/mile, but it turned out a bit quicker than that, without having to really try, just plodded around (determined though).  Ran the extra 0.5 mile or so to make it a 'half-a-half marathon...'.

My 10k time @ 7:44 pace was approx 48:05.

Worringly my feet were still sore from Monday/Tuesday commutes but not too bad. They just ached all the way round. Quite sore to walk now after the run.

Temp was about 15c and I didnt really overheat.