Notes
Time includes warm up (15 mins) and cool down (~11 mins). Jay lent me his old GPS watch and I tried it today for the first time - I liked using it! Saw the breakdown of each km after but didn't know how to use the watch and it deleted before I could save it. The middle 15 mins was my tempo and the goal was to build up throughout. I did that pretty well. Fastest K was ~4:00.