Don't quite understand the reasoning behind this session. Apparently it's about pacing. The idea is you run out for a give time and run back in the same time. Anyone with half a brain works out you run a little lighter on the way out, as not to make the return too hard.
Anyway, the route was a dull as the project. Out the main gate and along great western road. After 22.5 minutes, turn around and run back. There was a lot a sneaky wee inclines on the way back, so even though I thought I was upping the pace, I finished in 44.55. Five seconds ahead of schedule. Not bad, considering last time I was about two minutes ahead.