running 40:00  11.45 km (3:30 / km)
Feeling awful beforehand, fell asleep for an hour and woke up 15 minutes before the session started. Nearly bottled but glad I went out and did it as feel fine now after. Worked into it well and felt good. Definitely won't be choosing to go in any faster a group in the coming weeks as that was solid and would have happily gone a bit slower. Good stuff aaaye.
running 15:00  3.0 km (5:00 / km)
Didn't do much before or after wanted to keep the miles to a minimum lol.