Notes
Went pretty hard, ramped it up in effort as I went around, probably best described as fast spurts all around, then slowing a little, went quite hard in terms of effort in the last uppish third. Might have given it more in retrospect on the way out but went ok. almost warm after a bit too. oh and did the 10k last night so could expect to go faster with maybe just an easy 6k the day before!