Notes
2k warm up in 11:10 (5:35), 5k Moderate in 22:23 (4:29/151), 5k HM effort in 20:35 (4:07/165), 5k Moderate in 23:16 (4:39, 162), 2.4k HM effort in 10:00 (4:10/161) + 2.6k HM effort in 10:27 (4:01/163), 4k cool down in 21:10 (5:18). Started to struggled after the first HM tempo. Had a couple of minutes of rest between each 5k. Found it tough to do the last 5k continuosly, hence split in two runs. Total for the fast part 20k in 86:40 (4:20)