Notes
Pretty solid effort. Started the tempo a few minutes after finishing pacing L. The first half was into a pretty strong wind from the east. Tried to push at a comfortably hard pace without looking at watch. Felt OK at turnaround and took advantage of the tail wind on the way back. Stride felt a little awkward but turnover was good. Finished without leaving tempo effort although I was a bit wrecked coming home. With the extended warm up and the wind average pace wasn't too bad at all. Back is still tight though and refuses to make any big jumps in improvement.