I just finished a 6.055km running that lasted about 0hh:33mm:53ss !
My Sunday run was a bit cool, but yesterday morning was much colder with a good frost first thing. I was happy enough to not be running, but my son went for a run. He shows no signs of wanting to run with me. Today it was mild again, which suits me fine.
I was doing 30-20-10 intervals, which is doing that many seconds of jog, run and sprint. You repeat that cycle five times before a two minute breather and then do it all again two more times. That tests your body by varying the load. The cardio-vascular system has to keep adjusting and that should make it more efficient. That is the theory anyway.
I was having to dodge school kids as usual. A lot of them cycle or ride scooters on the footpath. Where possible I cross the road to avoid them. I did a couple of laps of Church End where it is fairly quiet. I still had to work around some dog walkers. One large dog showed an interest in me, but no harm done.
I could possibly have pushed a little harder on the sprints, but when running in this environment there is a lot to look out for. People are going to work and may not look as they pull out of the driveway.
I was tiring by the last couple of reps and quite happy to just jog home. I was going to take a footpath through the trees, but there was some sort of work going on in there and it was fenced off, so I had to follow the High Street. We do not get a huge amount of traffic.
My podcast listening was No Guitar Is Safe that was paying tribute to Eddie Van Halen. Presenter Jude Gold is a huge fan.
Run free and stay well.