Running 29:47 [4] 6.04 km (4:56 / km) +96m 4:34 / km
ahr:134 max:166
Knole Park loop with some token fast bits thrown in - 4x0.5k fastish with the other 0.5k at normal speed
Does seem to make the whole thing faster as I guess the “recovery” isn’t much slower than normal running.