Notes
After 3 days off and a cold this didn't feel easy, especially at the beginning. Started with 14mins 49secs for 5 laps, then 14mins 11secs and 14mins 4secs. 400m in 1min 42secs got 10km in 44mins 45secs. Went on to 11.5km.
First 5 laps were 13kmh, last 2 laps were 14.2kmh, good progression as I warmed up.