Weather not good so took the decision to run on the treadmill instead of my normal track session.
I ran some mile reps off 90 seconds. The 90 seconds included the speeding up and slowing down of the treadmill to and from 13kms/hour. So the recovery was still at a fair pace...
I ran the first 2 miles at 3:10/km pace and the last 2 at 3:09/km pace. That works out around 5:05 for the miles. I worked up a very good sweat in the process.
With warm-up and warm-down I totalled 14kms for the day. No more quick stuff now before the half on Sunday.