Running warm up/down 45:00 [3] 7.0 km (6:26 / km)
Ran down + a loop through singleton because I was ages early. Then warm up
Running intervals 45:00 [4] 4.0 km (11:15 / km)
600m fast, 200 jog, 200m fast. 3 times with 5 mins inbetween each one. Not too hard.
Then a bit of speedwork at the end.