Totally behind on my blog posts - motivation levels are very low at the moment which is not good.
Anyhow - half an hour running on treadmill today - 3mins at 8.5 to 9 minute miles, and dropping down to 12 minute miles for 2 mins - 6 sets of these. Covered 5k in about half an hour. Working very hard on my running technique. No back pain after this. Good stretch to cool down.