Running warm up/down 23:35  5.0 km (4:43 / km) +40m4:32 / km
Running intervals 29:33  7.4 km (4:00 / km)
7*1k tempo intervals with 1 min recovery. First one in 3:35 with the group then working from 3:20 to 3:13 over the rest. Losing a couple of seconds and some rhythm every time running through the ice rink over the start line but otherwise feeling comfortable and relaxed.
Running58:31  14.2 km (4:07 / km) +150m3:55 / km
Lunchtime cutdown miles. Started at 4:30s then eased down to 3:35s over the first 13, then jogged a bit back. Felt a bit dusty in the morning even after 11 hours sleep, but nice on the run in the crisp sun.