Running (mostly off-road) warm up/down 4:20  0.85 km (5:05 / km) +2m 5:01 / km
Not enough by far for the tempo to come...
Running (mostly off-road) tempo 16:38  4.74 km (3:31 / km) +44m 3:21 / km
Glad we went to do this as it got the session done on a new and very interesting route. Started off with the front few guys at a steady pace, then after the first gradual uphill about 600m in I went out in front and got the rest done at a fairly consistent pace I think. Unfortunately the stitch cam on really suddenly on the sharp downhill at the beginning of lap 2, so it took a lot of concentration to keep that at bay, including slowing down slightly.
Took probably c.5mins just standing rest as was chatting to a couple of people, then set off for a few reps...
Running (mostly off-road) intervals 11:27  3.14 km (3:39 / km) +31m 3:28 / km
3 x 3' (1')
Forgot to look at training plan to see the make-up of these reps, so guessed at this. Completed this over the course of just over a lap of the parkrun route. Stitch was there in moderate proportion, so really had to concentrate on my breathing. Legs felt ok after the longer effort, and was nice to get the slightly faster reps in, each one passing fairly swiftly.
Running (mostly off-road) warm up/down 12:53  2.21 km (5:49 / km) +21m 5:33 / km
Warm down with E around most of another lap of the course.