Running 1:10:00 [3] 11.6 km (6:02 / km)
Good session but hard, ran it with one of the boys from mow cop which was good as he was faster than me. 20mins easy, then 4x60sec, and then 6x 30 sec with easy walk recovery. 23min easy run to finish. Felt good and I'm pleased that for each rep seemed to remain at a consistent pace.