Running warm up/down 44:40 [3] 8.9 km (5:01 / km) +25m 4:57 / km
shoes: Salomon S-lab Sonic
A few laps of the track before then lumbered with a new face who could run 5km in 25mins or so. So a very steady jog up to the bottom of the first hill.
Jog back through the bottom of Derwenthaugh with Liam
Running tempo 50:00 [4] 10.5 km (4:46 / km) +125m 4:30 / km
shoes: Salomon S-lab Sonic
One effort up to Hollinside where the newbie decided that was enough so directed him back to base then set off on some steady/low end threshold running.
22:00ish mins @4:10s + 60m
Where I bumped in to the 'group' (who set off at 7:30 on Thursdays) so turned around and joined in with them on their 6*3mins(2mins). Again pretty steady working down from 4:10s to 3:35s. Maybe verging on the side of too easy but thinking a bit about it maybe wouldn't be the best idea to jump in too hard too quick.
Nice evening out if a tad frustrating to begin with.