I was up at 5:40 but when I stepped out at 6:06, it was still dark so I jogged to the route.
Its a good murram route with plenty of cyclists and school kids. After doing two intervals at 4:19 and 4:33, I decided I wasn't particularly speedy today and settled for pickups. Maybe its OT. Tomorrow, moderate effort 12K.
I am considering doing 200m intervals for Thursday.