The randomizer said ‘cardio only’ and the calculation was for 6.5KM (4 miles). I ran it hard and finished in 30 mins, 54 seconds. This was a pace of4 min 45 secs/km (7 min 43 secs/mile). A new speed for me though I flagged in the middle.
Tomorrow is a day with wildman Rich so I should have randomly created a pretty balanced week.