Notes
warm-up 9min
3km km pace /HR
4:51/128
4:46/130 (hill)
4:47/131 (hill)
4:38/132
4:33/137
4:31/139
4:26/145
4:28/142
8min cool down easy
cool weather, mostly flat course with slight bumps - pacific coast highway cardiff to leucadia back to cardif, solana beach, del mar and back to cardiff.
HR well below IM target in the cool.