Running warm up/down (Moorfoot training) 11:55 [3] 2.72 km (4:23 / km) +24m4:12 / km
Running intervals (Moorfoot training) 18:00 [5] 4.62 km (3:54 / km)
Pyramid of 2mins, 3mins, 4, 4, 3, 2 - with half the amount of rest in between for each. Good! Foot fine, and really really good to some hard running again.
Fun :)
Running (Moorfoot training) 9:00 [1] 1.05 km (8:34 / km)
Rest
Running warm up/down (Moorfoot training) 15:30 [3] 2.09 km (7:25 / km) +17m7:08 / km