Notes
Z1/2/3 5 min Int for 45 min
Went v.slow to get back into z1 after the z3's in order to recover properly.
Ran last z3 quite hard to Firs Rd, (45:00 min exactly = 7:50 pace) then easy z3 for rest of the way.
Splits: 7:42, 7:01, 9:33 (24:16), 9:35, 7:44, (3:23+4:44 = 8:07
RECORD for the ROUTE.
Recovery not measured.