Did the speed podcast which was a nice change from the long slogs of weeks 8 and 9. Although I think I went a bit too fast on the first 5 minutes as I only managed three of the fast intervals before I needed to stop and walk for a few minutes but then managed the next two okay and did an additional fast interval at the end to make up. Also swallowed my first fly, yuck!
Have set a new goal of 5k in 30 minutes, first 5k on Sunday was about 40 minutes. I think I am going to try doing 2 speed sessions and a 5k each week, but any suggestions gratefully received.