Running 37:39 [3] 6.6 km (5:42 / km)
Warm up and down, plus some drills
Running intervals 7:01 [5] 2.4 km (2:55 / km)
Skipped the mile interval at the start and just did the speedwork. 3 laps 2 laps 1 lap at the track, times:
3:45
2:17
59
Felt flat on the first one so just sat at the back of the pack, but then felt better on the last couple so pushed forward and led the group.