Running16:17 3.44 km (4:44 / km) +39m4:29 / km ahr:128 max:149
Running59:17 10.54 km (5:38 / km) +45m5:30 / km ahr:139 max:182
10 tempo (10 mins), 30s, 120s, 30s, 105s, 30s, 75s, 30s, 60s (all 90s, aiming to get faster on every long one), (10 mins), 2km tempo.
Only one doing the first 10mins so that was a bit grim, then the pace was very quick for the shorter reps and I struggled to get any faster as they went along. The last tempo felt fine though.
Running15:13 2.73 km (5:35 / km) +3m5:33 / km ahr:120 max:132