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@PhilPub
Spent the last week or so in Wye Valley (canoeing, running, walking) and Brecon Beacons (hiking, running, Green Man Festival shenanigans) and the yin/yang mix of regular easy runs, gentle cross training, fine music and moderate ale imbibing seems to have given me a spring in my step. Felt good on this evening's 6 x 1k track session, average 3:09. I wore my race shoes (Boston Boost) whilst my regular Glide Boost dry out, which might have been worth a second or two, and it's helped me decide to use them for the track 10,000m on Sunday week rather than anything more minimal. I think comfort trumps a few grammes of weight for 25 laps.
Not sure if this is of use to anyone but I'm pacing the second race at Ladywell as a warm-up to my later race, officially down as pacing to 5k in 18:45, although if I feel OK I'll probably take it to 6k, or 10 laps to go. There is another pacer going (nearly) all the way in the same race but at a slower place (5k 20 mins/10k 40 mins).
I think my own target pace based on recent form will be 33:20; 3:20/km or 80s per lap is easy maths, and only 16 seconds inside my recent road 10k should be doable. Round and round and round...