Not a run I do that often. It was either tempo or hills and I fancied running quickly so opted for the tempo.
After a 3km warm-up I did my local 11km loop (more like a rectangle). First 15 minutes was easy with the benefit of a strong wind, the next 15 minutes was bloody tough getting blown all over the place, finishing up with wind behind for the last section. I managed 39:44 for 11kms and that equates to 3:37/km pace. Happy with that given the conditions.
The same 3km warm-down and that makes it 17km for the day.
A few beers and some darts in the evening.
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