Running 1:00:00  8.0 mi (7:30 / mi)
Biggest challenge was remembering what I was meant to do. Watch was playing havoc. Spongey good company.
20jogging then strides. The session is
10mins @ 7mins mile start down to 655 no faster
7min30 @ 650 start to 645
5mins @ 630
2mins 30 @ 620 start down to 545 fastest
All off 2mins30 very light jog. 20mins warm down.