Notes
Mixed session. Started with a tempo effort that was much too fast - 4.15kmin 16mins 34secs. Then some easy running and from 13-16km in 12mins 32secs. And a last easy 2km to finish off 18km for the day. Hard parts felt very hard though - last 2km on the first section were apparently 3mins 54secs and 3mins 32secs.