Running intervals 30:00 [5] 3.0 km (10:00 / km)
4 x 300m then 5 minute rest then repeat. I paced it very badly by going off way too fast on the first 2 (46 and 48s), so was very tired by the fourth so had to miss out the fifth. So only ended up doing 7 of 8 reps.
Also my calf is still sore from Monday - I'll try to keep rolling it.