Notes
Great running weather - 16 degrees and 44% humidity, bit windy. Didn't plan to run quickly and I kept it quite easy. Lap times of 14mins 30secs, 14mins 22secs and 14mins 24secs. Then 400ms in 1min 51secs, 1min 49secs and 1min 50secs, and 300m in 1min 23secs.
Easy going throughout. 45mins 7secs for 10km.