Cruise intervals 56:10  11.32 km (4:58 / km)
This one was hard. Partly because I got up at 5 to do it (though I had 1 hour to wake up while driving to the track).
Did that as prescribed, average pace on fast intervals was:
The only problem was that I couldn't maintain 5:10 pace between. By the end of each interval I was so tired that I had to jog really slow (sometimes even walk) to get ready for the next one in 2 minutes.
At the end I failed to run the last 15 minutes cool-down, did only 6, had a nausea (but that's most probably because of easrly morning).
Today I tried to avoid last time at the track mistakes:
1. Ran by timer not by pace. This is really a better approach. But I could do it only because I came there by 6am as there were no people running with me, so I could run on the first lane for the entire time. In the evening that would be impossible.
2. Came in the morning. Good thing - noone around, bad thing - less sleep and my body resisted. I would probably run much better in the evening.