Running warm up/down 40:30 [3] 7.85 km (5:10 / km) +80m4:55 / km
to/from
Running intervals 36:00 [3] 7.0 km (5:09 / km)
Intervals with a few of the harriers crew. 3min reps, managing a touch over 830-860m each time. Longer rests than i would usually take, but a good place to start from