Couple of almonds (pre-run energy)
Grapefruit juice mixed with mineral water
Handful of almonds
3 course dinner (skipped on potatoes!)
4km in 30 minutes
First 3km were done in 21 minutes, then I did walk/sprints for the rest of the 9 minutes to make it to 4km.
Going out to dinner tonight, will be interesting to see if I can find something healthy.