Notes
Wanted to try 10K at goal marathon pace which would be 4:16 to hit sub 3. Workout shouldn't have been too hard considering my recent Sporting Life time. Conditions were pretty good with little wind but the sun was out and I decided not to take water so I could definitely feel the heat getting to me a bit by the end.
First 5K were pretty relaxed but I was having problems setting in at the right pace as it was a little slow at 21:33. Picked it up at turnaround and probably pushed it a bit too much on the way back as effort was pretty much tempo effort. 2nd 5K was 20:58. Achilles a little sore coming home but not too bad. Would have liked the effort to feel easier but considering this was my first extended pace work in a while it wasn't so bad.