Notes
M-Pace run. Tough.
Stomach unhappy before heading out - emptied it the way the stuff came in.
Nasty headwinds on Leslie Spit made kms 5-10 REALLY tough & tiring & probably made the whole run harder than it should have been. Headwind 2.5k splits got up around 4:08. Worst 1k split was 4:12; best 1k split was 3:46
Still, finished with an average 4:00/km pace - what I wanted
base l/s, Blue Nike l/s, RR shell, Nike "tights", RR gloves, RR hat