Notes
3x9km tempo on 4:21 target pace or 13:03/3km
measured 3km intervals time/HR
3km warm-up build in 15:01
9km #1 - 12:59/138, 12:53/141, 13:05/142
1km easy in 5:16
9km #2 - 13:08/141, 12:59/145, 13:01/146
1km easy in 5:24
9km #3 - 13:07/149, 13:07/149, 13:07/152 (cramped for about 10 seconds to a walk, then ran again)
2km easy cool down in 12:30