I dropped the midweek run because i wanted to feel fresh for a 10k time trial today. My legs were still sore from Dale Head anyway and my back was giving me some grief.

Today's run was 2 laps of Swinsty reservoir which works out to 10.4km. I completed this in an embarrasing 44.25 which nearly blew me off my feet when i checked the watch, i was stone cold certain of being in the thirties and i'm not quite sure what's gone wrong. What i know is that i was struggling to find a constant pace; the smallest rises would throw a spanner in the works and i'd end up blowing too much and actually got diaphragm cramp several times. When i ran the dam on lap 2 the optimum pace was much easier to find with it being totally flat. The average for this effort is about 42mins for 10k. I'm not sure if to blame myself or the terrain; i could always try not using a mechanical stopwatch as i think they have to be marine certified to be accurate when they're jigging around, and this is just a plastic wind-up job.