Notes
Early morning session, drove to work and ran from there around the Yarra. Firstly, I couldn't understand why this turned into a 2 hr 20 min session and towards the end of the session I realised that I hadn't taken into account the 2 min walk breaks between each 5 min segments. This was a slight issue as I finished at 8.10 am (into company time but not really a big drama - though I hadn't planned this).
Ran this to the planned session. 10 min warm up followed by 2 x ( 8 x 5 min slow build, 2 min walk) + 5 min easy followed by 8 x 100m run throughs, followed by 10 min walk recovery.
For the first three 5 min slow builds I forgot about the 2 min walk breaks.
Overall a long and tough session, 25 km all up (running 100m run throughs at the end).
My left foot/ankle still giving me grief, strapped and applied dencorub. Afterwards though foot/ankle really sore at work, not in a position to ice it.