Road running 31:04  6.81 km (4:34 / km) +79m 4:19 / km
10min + 1min walk +20min (had to stop to tighten my shoe laces after the 2nd 10min so I thought that was enough of a break and carried on to the 3rd 10min of running).
No problems at all with ITB, everything feeling good again. First 10min with Julie then on my own, not a bad pace for the last ~3k with 4.14, 3.54 and 3.53.
Small victory at work today: my request for a stand up desk has been approved! The lady made an interesting face when I said I needed that desk because sitting shortens my hip flexors and turns off my glutes.