My PR is  21m18 which is 5m20. Today just over 2 minutes off that and 50 seconds improvement on November. A bit off the January pace but in the ballpark. Hopefully something to build on.

I've stopped cycling for the winter so wanted to get back into running a bit before the ski season starts. A bit of an improvement on September and managed to run under 6m/km for the 4.

In the summer it is too hot for us to do this walk/trot/run as there is little shade so we decided to try it earlier in the season.

Couldn't keep improving. 30 seconds slower compared to last week but it was cold. Time seemed to be lost at the start, I was trying for negative splits.

Some PRsParc de la Tête d'Or (21:13) - previous 21m38sParc Tête d'or - Entrée Lycée du Parc - 1.

New PR for the tour of the Tete d'Or, 21m38 (5m39) about 25 seconds faster. Didn't feel great at first and couldn't find a good rythm and not always easy to see in the dark.

Testing out my workout program on the fitness watch by doing my 4 x 1km training run. Intervals were 4.59 dropping to 5.15 on the last interval with a 90s-2m rest in between intervals.

Testing my new ghost 14 shoes.

Return to running after a two week layoff. Testing my old Decathlon KALENJI RUN 100 8 euro shoes (ok they are 12 euros today).

21:39 for the tour of the park (3.82km) which is about a minute up on my previous best of 22m31s due to less aches and pains in the ankles.