A 2k warmup before starting by the light of the now full moon.
Ran 5k in 19:58. Then ran over to the nearest hill and did 5 x 200m reps in about 50 seconds per rep. With about the same recovery back down.
Did a 2k cool down after finishing.
Wisdom says I can't run 2:48 at Canberra. What I am trying to do is force my body to except that 4 min/k pace is normal, it just needs to be convinced that 42 k is the normal distance for it. That is the challenge!