Notes
was going to do the extra half-lap, but really cooked myself by trying to kick too early and ended up taking the split at 4800 in 16:57... walked across the 5000m line in under 18 min, then jogged on to continue my long run. 7 mile warmup, in about 55 min, and 7 mile cooldown in about 51 minutes, for a run overall that was somewhere around 17.2 miles. (inc. the 13 hot-laps)