I am trying to increase the mileage slightly again this week and it is so far so good. Monday was a staedy 7 miles and this evening a steady 8. Last night, though was a 10 miler with the middle three miles at tempo. The 3 miles tempo is actually covered over a 3.15 mile loop along the Derwent Walk and around Rowlands Gill.
The last time I did this session was June last year when I covered the loop in 19min 24 sec. Last night I went around in 19.16. So it looks as though I am getting back to where I was in the middle of last year at least.