rabbit vs greyhound

Did 4.5k w/u to CR5 marker. Met up with Guz - he did a mona fartlek and I ran a 10 min out and back as hard as I could. Ended up turning at 10.03 and back in 10.10 for about 5.5k in 20.13. (3.40 pace). Guz caught me with about a k to go and I thought I might hang on but his float times were the same as me going flat out ! At 10 mins I knew I was cactus but glad to hang on for fairly even splits back. If I can hang on for that pace at next Striders 10k I might do a big p.b.

4.5 c/d jog.

Total 15k.