Running 24:42  3.91 km (6:19 / km)
Warm up jog down to the track, plus some drills and stretches.
Running 18:54  4.18 km (4:31 / km)
I decided it was time to try out speedwork again, so I went down to the Sentinel track for a cautious 2x2000m tempo run, aiming at the pace suggested by Jack Daniels for a 12:00 3km runner, which I suspect myself to be right now. This called for a 4:25/km pace, which is what I aimed for. Ended up a bit faster: (4:13, 4:16) and (4:08, 4:15). This felt comfortable and got a bit hard toward the end of the second 2000m. Gorgeous day outside. Sunny and warm, in the low 50s.
Running 16:51  2.74 km (6:10 / km) +84m 5:20 / km
Cool-down slog back up to the house.