6 x 3 mins plus speed

Large night on Sunday so feeling it a bit yesterday. Session was so painful as well, but good to get out the house. 

I hung with Beau for most of it, a bit further back than my normal pace. Nothing to report, other than it was really tough.

The speed was 6 x 15 seconds with 15 seconds jog recovery. I had already killed myself on the 3s, so I just tried to run strongly with solid form. 13.3km all up, cool down was so so casual.