10 minute jog; 4x(2 minute fast pace, 2 minute jog); 10 minute steady run.
In my head I was aiming for about 51/2min/km as my 'fast' and as far as I can tell I managed that (I totally forgot to take headphones so was battling to hear the voice of MapMyFitness above the wind rushing past my ears.) But my steady run turned into a definite jog with a small burst of speed when The Sea Scout Hut (see pic, taken at the start) was back in sight.
Didn't feel too bad while I was moving but did feel a bit sick as I did an extra bit of very slow walk back to the car. Stupidly didn't take water, because I generally don't when I'm not going to be out for very long. Will have to make sure I take some next time.