Running 19:26 [4] 5.0 km (3:53 / km)
Not so great intervals, really hungry before (should have eaten more at lunch or had an afternoon snack) and legs a bit heavy. Managed to do them anyway, and slowly get faster throughout:
4:01 - 1000m
2:27 rest (jog across to find meet the boys)
3:59 - 1000m
2:16 rest
3:53 - 1000m
2:23 rest
3:48 - 1000m
2:08 rest (jumped in with the boys as they came around)
3:45