K reps

18M - triple; recovery run x2 & 1K rep session
6M am recovery run at ~6.45min/M with pack
10M pm incl 8x1K at 3.15-3.20min with pack off 75s jog recovery
2M later pm recovery run at ~6.45min/M

I had a bit of a slow start to the day, so did my session in the evening rather than the morning. That meant I had to do it with my pack. Not ideal. But definitely taxing. I did eight 1K reps off snout 75s jog recovery mainly along the river towards Chelsea and around Battersea. Hard to judge the equivalent speed I was going at due to the pack (pretty light), but they clocked in at around 3.15-3.20 (5.12-5.20min/M). Sweaty work. It's humid.

My morning run was good. I ran three times in the end today. My third run was just 2 miles and I only did it only because I couldn't be bothered to wait for a bus from Chelsea to Victoria. No niggles still.