Notes
AIM: z1/2/3 5 min intervals for 45 min
Splits: 7:46, 7:17 (15:03), 9:23 (24:35), 9:30, 7:51, 8:16
Struggled to get into z3...legs tired. Had to walk a couple of times to get back to z1.
After 45 min...mainly z2...then as fast as I could go (with tired legs, so not very fast!) from the lights.
Recovery - not measured.