40 sec. at an estimated 35:00 10k pace
Then 1:00 easy jogging. I did this till I got back to my starting point.
When I got back to the playground, I did some A and B drills, plus lunges. I only did 1 set of 10 lunges to start, with the plan to build from there. Gotta look after my wonky hip.
Oh, and a pleasant happening occurred on the sea walk: an attractive, outdoorsy looking woman (as it happens, not my wife) happened to see me running at the faster pace while walking in the opposite direction. She exclaimed, with a thumbs up, "Nice running."
Flattery will get you everywhere.