run intervals 53:19  8.45 km (6:19 / km)
Ah good old intervals, how I have not missed you at all!
20-minute warmup and then a pyramid set. 4x 15s rest 15s, 4x30s rest 30s, 4x1min rest 1min, 4x30s rest 30s and finish with 4x15s rest 15s. Halfway through I was having circulation problems again but I'm assuming my shoulders were creeping up to my ears and closing my chest.