Notes
Intervals again: 0-3 mins 9.5kph, 3-4.30 mins 10kph then 12kph for 2 min intervals, dropping back down to 10kph for 1 min 30. Did this up to 18 mins 30 then ran at 12kph until 24mins, 10kph for one min, then 14kph for 2 mins, 12kph for 2 mins and last min at 10kph. Feel pretty good too :-)