It was still dark, very dark, at 6:30 this morning so full Blackpool Illuminations reflective gear was the order of the day. Decide on a safe on-road five mile tempo round the delights of northern Harpenden (Luton Road, Wood End, Roundwood Park).
Given the effort put in, was surprised to see my average pace was a mere 7:07 min/mile. I'll put this down mainly to the time of day - I never seen to be able to produce a fast paced run before breakfast. Also this was one of those routes where you seemed so spend 90% of the time going uphill. I'm sure it would be quicker in reverse direction!