Run (road)29:20  6.27 km (4:41 / km) +13m4:38 / km
To VP track, GPS doing some mad stuff at the start
Run (road)21:32  1.98 km (10:52 / km) +2m10:49 / km
WU, drills and strides
Run (road)2:00 0.58 km (3:28 / km) +2m3:24 / km
10s on, 10s off for 2 mins.
Run (road)18:00 4.43 km (4:04 / km) +1m4:03 / km
Paired up with some one of similar pace, do 200m and hand over, then jog the diagonal as the recovery while they do their 200. Repeat for 18 mins.
Basically 14 x 200m (100m in ~40s)
Felt a bit sluggish in the WU but good once I got going.