Notes
Decided to run a race pace 5k.....didn't work that well and I extended it to a 4 mile after a quick breather.
1st 8:47 (143-155) 80%
2nd 7:57 (145-159) 88%
3rd 9:08 (162-166) 94% hills
breather
4th 8:32 (154-163) 88% A little kick at end. 92% K