Run (warm up and down) 33:10 [2] 7.0 km (4:44 / km)
Run18:00 [4] 4.0 km (4:30 / km)
Nice short session on the dirt track near my work, was bumpy but surprisingly nice to run on, or maybe it was just being out in the sun.
2km @ 5km pace 6.09
4 x 400 (first 200 easier then second 200 sprint) 62-63s