Lunchtime 10km run with Tony and Mark. Threw in a little speed play (Farklet) up the Old Oak Lane Ascent and back along the canal tow path.
New 10km PB of 49:35 (previous was 52:38!)
After the turn around, I lagged behind Mark by about 10 secs for the 1st kilometer, by the end of the canal that was up to about 20 seconds.
Was pretty much a max effort for me along the canal path.