Notes
3km easy, then 12km at steady state pace, then run back easy. Started out around 4:00min/km then slowly increased to 3:52. Felt very good. Best run in a while.
Training Plan Entry
Steady
18 km
1:15:00
15 min warmup, 12km @ 3:53 - 4:03 (start slower and build to pace) and then cool down.