I failed to get anywhere near what the progrm said I should do!
After a warm-up
12-20 x 400m @ 10k pace. Looking that up on the pace chart, 2:52 (7:10m/k)
After just 7 reps I'd had it! Did usual stretches and went home.
2:53; 2:53; 2:51; 2:51; 2:52; 3:03; 3:04
Tomorrow's easy run is going to be very easy!