Notes
Really happy with this effort, pulled out s 4:17 average pace when only 4 weeks ago I ran 4:25 and that was the easier reverse route. Was smart on the hills, slowed a bit but then pushed on the downs to make up for it, keeping even effort. Heart rate didn’t even hit max and felt quite comfortable the whole way so may even have more speed in me for the next one! Conditions were perfect. 3.5K warmup, 15:00 rest before. 2 granola bars 2.5 hrs out.