I joined the fast group but they were feeling under the weather a little too so were happy to take it a little easier than normal. Indeed one of them sounded terribly overtrained to me. Few rests, lots of spinning classes at a high intensity and an inability to record good times despite pushing hard. Sounds to be a classic case!
I let my heart rate rise on Porter Clough and a couple of other shot ascents on the basis that it wasn't a 'long run' although the general pace was well below historical ones for me. On the descent of a steep bank I practically walked as I didn't want to overload my quads and knees.
Overall it went well an ended up as a medium intensity 15km run. That brings the week to 20km which must be the limit. Some drill might be a good idea tomorrow evening if time permits.