3.4 miles slow, 7 miles steady

Went out before lunch with Natasha for our usual route around the West End except in reverse, 3.38 miles at an average pace just inside 8:30/mile. I was under instructions to work back up to a normal routine so in the afternoon I ran my usual 7-mile route in the Lunar Trainers, 6.97 miles in 47:44 for a 6:51/mile average. Only really started to get into it in the last couple of miles. Right hamstring particularly tight. Pace splits: 6:59, 7:04, 6:37, 7:02, 6:53, 6:49, 6:35. Weekly total: 21 miles.