Out at 5:30. First 5K easy. Last 5K all out, first 2.5K hills, last 2.5K hills. I reaaly pushed hard.
Total time: 23:58. Compare this to Tuesdays 24:13 and I have improved by 15 seconds! Amazing!
My average HR was 166. That was really a hard effort. Gotta take it easy now. Cheers.