Running (out of date) intervals 31:08 [5] 8.4 km (3:42 / km) +70m 3:33 / km
5:30 WUP then
17 x 1'[30'' float]
Lost track of the numbers probably would have gone on to 20 if I'd known but oh well. Not a very satisfying session - feel awful all the way round, and then only takes about 5mins to feel ready to go again. But actually running fairly well - with a good group for the first 5ish, then very deliberate choice to drop off with Matt and try to keep going rather than crashing out.
Can't race RAF match on Saturday so might tempo Thursday