Run tempo 13:25  4.01 km (3:21 / km)
Standard tempo around killing fields. Felt like I was working bit harder than usual, maybe because was running alone or I started at a different place which meant only had the downhill twice.
intervals 17:07  3.48 km (4:55 / km)
300,500,300,500,300,500,300 [100m walk rec]
Fun times at the track. Eric said 48-50 for the 3's and 78-80s on the 5's... didn't realise that meant should be going through 300 quicker on the 5's hence the slow first one. Feeling meh, bit clogged up though.