30 mins: 3.7 km

[liv]

For once a lunchtime run worked better with my schedule than an evening one; luckily it's cloudy enough that it wasn't too boiling hot. Still focusing on keeping a steady pace and paying attention to the fastest that my lungs can manage without spasming. I'm pleased with this run, I managed 3.7 km in 30 minutes, which equals the fastest I've ever managed and is definitely a PR for the route that's half uphill. And I was only a little bit faster on the downhill part than the uphill, I think I'm getting to the point where I can slow down about the right amount, especially if I focus more on my body and less on trying to go as fast as possible.

That's a pace of 8'11'' /km, so I'm maybe going to hit that magic 8' km target some time this millennium... (Everybody says of beginner friendly events like Parkrun that it's perfectly fine if you can "only" run 8'/km, so I've been trying for over a year to get to that beginner level, and now I feel I'm nearly there. I'm pretty sure I can do 8'/km on the flat, but not for more than about 10-15 minutes at a time.)

Runkeeper gave me some really weird data, with the chart completely nonsensical but the overall time and splits corresponding with what I guessed based on familiarity with the route. So I think that is a genuine 3.7 km, or only a few 10s of metres off if it's wrong.

A run in the rain

[rmc28]

The rain was actually pleasant to run in, once I'd got over the first ick-cold-wet feeling.   1m:1m intervals again, and definitely am beginning to feel like I have the hang of them at last.   Total time was about 38 minutes.

My phone crashed part way through the run and getting it back up again was a right palaver, because it was damp, and the rain was heavy, and this played merry havoc with the screen.

Anyway, I eventually got the start and end time of the total run from the GPX files from each segment, and plotted out the route on the map and ... this gives me an implausibly fast pace, but the times are right, and the distance seems to be about right.  So yay?  I think I'd want to do a similar distance again just to be sure.