Well that certainly showed me where I am at. Hard. At least hard for me in my current state.
I modified a workout suggested to me by a Namban friend and team mate.
First up I jogged for about 1500m not timing it. Then I ran a fairly solid ONE Km along a grass track…a bit of uneven ground but really not too hard. Time 4.36
Then after a stagger feeling sick another 1500 or so jog…maybe less…again no time. Then another ONE Km run along a path…up and down and around a few turns. Time 4.11.
Then a stagger/walk and jog home for about 1200 at a pretty slow pace.