Running 20:37  6.0 km (3:26 / km)
shoes: Asics Running shoes
10x600m, 80-90secs jogging recovery from finish to start.
Tough, especially as it was just me and James, who is relatively new and hence isn't the fastest, but is bloody strong to last this! And a sound bloke all round. Enjoyable company.
So, I ran most of this on my own. Which I guess is useful for orienteering.
Times: 202, 203, 157, 205, 202, 202, 159, 205, 203, 204
Ran with the pack for 3 so picked up a bit, and slowed on 4 to make up for it. Slowed on 7 too, but picked up 8 to make up for it. And just got tired towards the end. Good tough session though.