Lucky to get out in time for the HuRTS 45 min progressive tempo. Typical large turnaround with the usual suspects upfront (Tom, Barts, CT etc.). Had to let them go - it's too soon for speed and the left foot 'tingling' sensation is a warning sign.

Headed out at a leisurely 4:20 pace with Steve Perry, Pete Walker and a whole bunch of others. Generally a very relaxed effort with a turnaround near the squashed car at Hickson.

On the return, I picked up the pace a little only motivated by the need NOT to be overtaken. Success achieved and I returned in 44 min. Pat on the back for turning this from a 'cruise' to a 'poor man's speed' - two hill surges and 3:35s to finish.

11.1km all up at 4:00 min/km. Add 2km for warm-up and warm-down.

Given I had also run 6km to work, I tried catching the bus home...what an embarrassingly slow trip.

19km for the day.