Back early from Cardiff, running before 5pm. Headed out with no real plan but wrapped up in 4 tops, hat & gloves, but immediately felt very fit & bouncy. Ran hard up hills to reach Redcatch park where i did a lap & a half on the hard grass, including a measured 100m at a fast pace in 21.5 seconds (slower than my half marathon pace from 1990!). Underterred I kept it going, lapping the Nothern Slopes, which was great on the grass, and only started to suffer after 25/26 mins. Tried to maintain some semblance of form in Victoria park at the end, but it was difficult; last minute was very slow on purpose - warm down. 44 mins.9.2 km 142m climb / 5.75 miles. A great training run. Have decided to do Rodway 6 mile XC race on Sunday now. I'm ready!
http://www.mapometer.com/running/route_2873045.htm...