Running (Bristol & West) 30:00  9.3 km (3:14 / km)
3*6mins, 2*4mins, 2*2mins. First session for a month or so. Started off v steady and wound it up by the last 6. Was always a little poor on the first one of each set but was going well while feeling bad. Worked my way through to finish the last rep just a few meters behind John.