Running intervals 43:34 [5] 7.66 km (5:41 / km)
R5k 3 sets of 4x400m, 15s recovery. Jog back from 1.6k to start between sets. 97,99,97,96; 95,98,97,94; 98,100,98,95. Disappointed but weather windy and tired plus surface and dark contributed. Ended with 3x300m with 1 min recovery, flat tarmac 65,61,63 so ended positively :-)