This run is 100% quality all the way - only about 8.5kms but whether you take it easy or push it along you get some benefit as there are some belting hills in this run. Today I was struggling but enjoyed just being out there. A solid effort even if the clock didnt agree. Finished in 40.35 where I always try and run this under 40 minutes. Slowed down a bit for wet roads paths etc but the major contributing factor is a significant increase in the kms recently. Hoping this will have good long term benefit.
We have just had broadband put on at home, so while it is novelty I will track a few regular runs so I know how far I am going.
http://www.gmap-pedometer.com/?r=250776
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