Notes
Light rain and variable wind up to 30 km/h probably. In shorts which was nice. 3x2km intervals, each interval being an out and back on a different 1 km segment.
2 km wu (5:27, 4:36)
2 km at 4:20 avg (4:17, 4:23)
1 km recover 4:44
2 km at 4:21 avg (4:21, 4:22)
1 km recover at 4:43
2 km at 4:23 avg (4:24, 4:22)
4 km (maybe w/some tail wind) at 4:47, 4:46, 4:41, 4:49
Fairly long recoveries but the purpose was more about just opening up the stride a bit rather than as a heavy tempo workout. The effort on the intervals is somewhere around half marathon pace.
Aerobic fitness seemed decent. Stride not too bad. There's that sort of leading leg twisted flavour to it but I think many better runners also have that so don't let it bother me too much. Wind wasn't much of a problem (at least for my massive level of mental toughness) except on the last interval. Despite the even looking splits on that interval, it was actually a blow up: I didn't reduce pace enough into the headwind and then after feeling quite bad reduced the effort a great deal and more than necessary. Also on the headwind of that interval, right wrist starting tingling and feeling bad due to being too exposed to the cold rain (did some squeezes to get the circulation going, ran with it behind the back, then better cover it up). Perhaps the rain was colder than 6C.
Other hardships experienced on this run include having to run though a section of the path under construction on the first interval and having to carry the additional weight of three layers saturated with water, but overall I preferred it to a 14 km run on a Life Fitness treadmill.