Running 31:00 [4] 7.2 km (4:18 / km)
3000,1500,1000,400,200
First flat intervals since knee has been fucked, again feeling a bit tight on warm up but really gave my it band and good ol rub before the session and knee was fine throughout. Missed out the 800 just because I don't want to be too hasty! Felt okay and pushed hard, HR was up to 190!, very windy so killed pace a little but good session none the less.
9:59,4:54,3:11,1:12(loads of people in the way),31