Jogging warm up/down 20:06  4.01 km (5:01 / km) +20m 4:53 / km
Running intervals 11:26  3.0 km (3:49 / km)
8 x 200 on / 200 float. 11:26 for the 3km, which I'm happy enough with even though it wasn't super fast. It did feel pretty tough though despite being a short session!
Jogging warm up/down 27:30  5.32 km (5:10 / km) +51m 4:56 / km
Warm down. Got the dizzies and had to run / walk home. Can't pick when it will happen which is frustrating; had plenty of food and was well hydrated, didn't think the session was particularly long or hard.