I did speed runs on Friday and managed to do 400m in 1:15. It is an improvement of 1 second from last weeks time over the same distance. I could probably have done 1:12 if I had a training partner but oh well...
At any rate, I should be going for a 10K speed test today. My aim is to dip below 46 minutes for now. Still have some shin pains but my knee appears to be out of the woods.
I was in a seminar for the whole of last week so this week I am back on my desk and may sort some writing issues.