run 1:17:37  12.3 km (6:19 / km) +341m 5:33 / km
shoes: Asics GT 1000 #3
Small r-hip flexor niggle after about 50 minutes.
High tide route at Berry Island.
So, following some advice on here and elsewhere I got my road bike fixed up IN A BIKE SHOP !!
Not only were they a bit surprised to see me, they have also given me a great performance boost by making my wallet 200 pounds lighter. Looking forward to riding what looks like a brand new bike on Saturday.