I did it! Managed 11Ks under an hour, which is the longest I've done for a long time, and the fastest too - I can't remember a time when I did even 10Ks in an hour. Let's see..hmm.. 18 minutes for 3Ks is the rate I used to go at for long distance, so I've bettered it by quite a lot. That works out to be a 8+1/2 min mile pace, which even surprises me.

Went up the 1K strip 3 times to and fro in looping fashion, doing the last half 3 times, then the middle half, then the first half, and then after that I went the whole thing 2 more times and a bit. I thought I wasn't going to manage more than 4Ks today, so I'm really chuffed.

I've done quite a bit over the last few days - the swim on Thursday, then the runs on Sat and Sun - that's like 24Ks and a swim in the last 6 days. Even I'm amazed!