Notes
2km warm up at 5:10 min / km (8:10 min / mile)
7km tempo at 4:06 min / km (6:35 min / mile)
1km cool down at 5:00 min / km (8:02 min / mile)
Tough one today... still recovering from Saturday's long run I think... anyway, managed to get through the workout... just felt tougher than I thought it should have going into it.