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@HatBeard
Second post RRUM run this week, tacked another mile on taking it up to 4 and a bit but still sat at just over 10 min/mi if you discount time spent stuck at ped crossings. wasn't torturous but doubt I'd have had much more in me had i chose to push harder.
Given I went out at midday in this heat I'm pretty happy with that still though.
Plan was to run to craft beer shop in tooting, grab a couple of new beers they had in for the stash then walk home, but it didn't open for another 30 minutes so gave and just walked home a slightly shorter route to the way I ran there and covered another 3 and a bit miles at a walking pace to "cool" down.
Calves feel like lead now but a stretch and tomorrows cycle commute should loosen them back up some.