Notes
Tempo effort after a fairly easy start - 3 comfortable laps then 3 laps quicker, 3 laps recovery and then picked up for the last 3 laps. 3 lap times of 12mins 3secs, 12mins 29secs, 12mins 3secs and 12mins 30secs. Quite hard in places though probably not much over 14kmh at any time.