10 mins at 3:30 is decent. Especially for reps. That pace would get you 10:30 for a 3000mtr track race.
I returned to fell racing yesterday after 9 months away. 9 miles 3000ft. 1hr48, 2mins down on 2019, but given the long layoff I'm not too disheartened, legs just didn't have that top gear in...