Henderson Cup ("just under 5.5 miles") Cup at Garscube Estate in just over 36:00 (unofficial time). Almost three laps of Garscube Estate on trails and tracks with some muddy sections (where I gained places) and some straights (where I lost places). Serious effort.
Garscube interval session at the track. Warm up (10.45), 1 x 1600 in 7:10, 2 x 800 in 3:26 and 3:26, 1 x 600 in 2:29, then warm down (11:32). Session approximately 58 minutes. Didn't feel too bad!