Notes
5.12 recommended by app
dropped from 14 to 10 due to tiredness and longer one yesterday and switched speed or maybe tempo to tomorrow. still this will total as many kms as standard plan, just has a mid long run.
Since the day was hot and I needed to recover, I did it on the treadmill at goodlife menai. Had it on .1 grade for about the first 3 or 4, then .5 then 0, going for the easiest run I could, bulk of the time at 11km/hr. Listened to running ahead, quite cool in there really I can remember breathing in cool air towards the middle and end of the run which was nice.