Treadmill threshold run in the morning. A 2km warm-up, then 10km at threshold in 32:26 (3:!5's), finishing with a 2km warm-down.
Out in the evening to take the Tuam AC session. I joined in for some efforts and ended up running another 6.4km easy. The left knee feels really good at the moment and I put that down to more stretching post run.