Notes
4k up
5k Tempo @ 3:59/km
1k jog
4k Tempo @ 4:02/km
1k jog
3k Tempo @ 3:56/km
4k down
Hot diggity, absolutely crushed this. A total of 12k @ tempo in under 48 mins. Pouring for the first half. After that the wind picked up. Had the wind in my face on the entire 4k interval so that was the only reason for that one being a bit slower. 1k jog were around 4:50. I even ran my cool-down 4k in 18:39. Legs felt great the entire time. Just an awesome run and workout.
Good week, ran through the cold and still got it all done. 2 solid workouts and a good long run. Keep this up and i'll get where I want to go.