40min Aerobic Base Run + 5x100m Strides

http://connect.garmin.com/activity/243885007

Distance:	8.40 km
Time:	40:02
Avg Pace:	4:46 min/km
Elevation Gain:	26 m

Feel like I'm starting to get back to where I want to be. Volume is still super low, so there's no endurance, but I'm feeling like 4:40 km's are relatively easy again which is good.

Ran on the lowlands which makes it a bit quicker, as well as there being a few cyclists around so I probably upped the pace a little more than necessary. (4:20km which isn't necessary)

Finished with 5x100m strides - which were around the 19-21sec mark. Looking at the garmin has me averaging at 2:55min/km pace - now, to just be able to hold that for a further 4900m...