4 miles today (what did I say about patience) however my legs don't seem to be being affected the way they used to by running. Weather was a bit warmer than of late so was boiling in my jacket and took off my gloves after about 5 minutes . Legs felt a little sluggish, not tight or tired just sluggish so did some very short fartlek type efforts after two miles just to get a bit of foot turnover, felt nice to have some pace going even if for only 20 seconds or so and it perked up my legs no end.

Did the 4 miles in 35 minutes (8:45 mm) and I wasn't being anal about stopping the watch at crossings or anything so quite pleased as that's not far off my 10K (8:20) race pace but heart rate was 155 which is actually quite low for me - about 161 is normal. I was only breathing through my mouth on the fartleks the rest was easily through my nose.

So that's a total of 13.5 miles this week so I won't be running over the weekend.