Running 40:00 [4] 10.8 km (3:42 / km) +150m 3:28 / km
Tempo road run around Kambah. Tried to do 40mins at 3:45s, but pushed it a bit too hard on the long uphill from 10-20mins, so then took a couple of minutes of recovery, did 5mins tempo, another 1min of recovery, then 15mins tempo. It ended up breaking the run up quite nicely and I still got the effort done. Felt ok.