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@PhilPub
I attempted a reccy for a 5k time-trial route yesterday but gave up. Thought I might just about be in sub-17 shape but shortly after an opening 3:21 km the legs started getting heavy and I was put off my stride by a bin lorry blocking my road running. Things were already looking a bit sketchy, with pedestrian-dodging being made difficult by a grass verge separating the pavement from the road, plus I missed a turning. D'oh!
Think I'll stick to easy-to-moderate paced runs with a bit of fartlek or progression thrown in. My foot's definitely not up for a 13-mile TT this weekend!