Pretty pleased - had an AWFUL sleep, felt soooo sluggish jogging there, dehydrated, seized up etc, so wasn't expecting to do very well and didn't want to go too hard. So in the circustances, pretty good to get under 21mins comfortably.
Running warm up/down (XC training) 22:00 [3] 4.0 km (5:30 / km) +66m5:05 / km
Running intervals 8:55 [5] 3.3 km (2:42 / km)
400m, 300m, 200m sets x 3
Felt HARD. And foot really hurting. Was really worried by the time I got home as really sore and kind of hobbling around. But massaged it for a bit and actually helped loads so think something is just seized up, not actual damage which is good
Running warm up/down 21:26 [2] 3.86 km (5:33 / km) +12m5:28 / km