Running 1:10:53  14.0 km (5:04 / km) +46m 4:59 / km
This caps of the furthest I've run in a month so far, 190km. I'm not as fast as I used to be yet but this better constancy of distance is a good start for things to come. I do miss the days when I would log 100km of Orienteering instead though...
10' with 2' rest + 4x3' with 90s rest. Feeling tired, couldn't run the short ones any faster than the 10. Basically all of it at 3:37 min/km
Hip still sore after but seemingly not moreso than if I hadn't ran.