5 min warm up jog and drills in the tunnel, then couple minute warm down.
Running tempo 31:14 [4] ahr:171 max:180
I did a tempo run like the one we did in sheffield except tempo all the way did 15 minutes one way and then back to the start in the same time except now ive been going 15 minutes and it was slightly uphill all the way back it only took me 1 minute longer on the way back.