Running 55:24 [3] 10.78 km (5:08 / km) +55m 5:01 / km
Track intervals at Sutherland. Thomas is clearly back in town. 3.42 km warmup. Then 2 x 1 mile (though my watch reports 1650m lol) on the track 5:29 & 5:37, with 2:30 rest in between, then 4:12 rest then a 3 km tempo in 11:32 managed not to get lapped by the fast guys so thats a plus, then a little cool down.