Running 1:05:00 [3] 14.44 km (4:30 / km)
Pre-act, 15 up, 10 @ tempo, 2 x 5 x 300m, on 45s between reps and 2 min between sets, (first set was 50-54s, second set was 47-50s), de-spike, 5 min @ tempo, 15 down, hip mobility, sit and push, stretch, roll.
Good stuff. Worked hard on the tempo, fast but chill on the first set, then just took each one of the last set one by one. Wasn't focused on splits, just wanted to run fast and stay relaxed doing it. Last tempo was great.