Intervals - short and speedy 45:35 [3] 5.1 mi (8:56 / mi)
It was wet. I had an hour to kill at the meadows while Lozza was playing football. I was going to do some of ray's urban from last weekend, but I forgot the map. It was raining, so I had to do something. I tried some Hyman 1ks, but I did 2 x 4:06 and was just too depressed by the (lack of) speed (did 5 of these 5 just short of 5 years ago all in 3:30-ish). I then did a lap of 8 x 1min on and 30 secs off which was much more fun.
I wonder if it is possible to do the intervals at the old speed again if I set my mind to it... Probably not, as ageing from 35 - 40 is probably more of a problem than motivation.