3mi up, 3k 9:25 (mile around 4:52), 3:11 rest, 2k in 6:09 (mile around 4:48), 3:10 rest, 1k in 3:02, 8:25 rest, 3k in 9:42 with first mile in 5:22, 3mi down.. 13mi hammys tight and sore throughout but still got in a decent rhythm (7) all reps began at starting line, was good to finish off bearcage