Notes
Splits: 3:42, 3:49, 3:48, 3:48, 3:46, 3:48, 4:12 (Uphill), 3:46, 3:20 (Downhill),3:54, 3:38, 3:51, 3:42, 3:37, 3:28, 3:51, 3:39, 3:47, 3:45, 3:45, 3:38, 0:11 (51 metres on Garmin).
0km - 10km in 37:53 (more uphill than downhill),
11 km - 21 km in 37:03 (more uphill than downhill).
Ran the 10 fastest kms in a total of 36:14.