Schedule: 40 mins run, with 15 mins building to race pace.
Actual: 40 minutes run with 15 mins at race pace.
Route was around Wymondham. Ran steady with Clare and Kerry for the first 15 mins, then suitably warmed up I just tried to keep a sustainable 5k-ish pace for the next 15, along Tuttles Lane from end to end (as it happened). After that I jogged back to meet them (only a couple of minutes) and ran with them to the end (with an attempt at a faster race-style finish!)
Covered 1.8 miles in the 15 mins which makes 8:20 per mile - not as fast as my 5k pb pace but I'm really pleased with that. Overall distance was 4.4 miles in 39 minutes, 8:51/mile, i.e. about 9:15 for the rest of the time which is a good pace!
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