AM:
10k easy (41.58) followed by 5:00/ 4:00/ 3:00 /2:00 /1:30 /1:00 /:45 /:30 /:15 efforts up hill with 1 min rest
(found a long uphill stretch of road to do this)
7k cool down, down the hill and a bit extra on the flat. (Total 22k)
PM:
45 min recovery run (10k).