Notes
Well I thought I had to do some kind of quality workout, so started with some effort, then kept going for second lap of coachwood, surprised to get 4.10 for the second one, decided to do one more fastish one, and again about 4.1, and again thought I could keep going, and maybe then rest, but eventually thought do 5 for a Garmin 5k pb, then rested up the hill to alfords point road, having done that, decided to just do the downhills a bit harder, then decided why not go for the 8.2 mark, then obviously lets just keep going to the end. So only one "lazy" k, and all the rest bar the first cold one were pretty quick. oh the one with the uphill to the bridge was 4.18. oh well its a bad hill! Great confidence builder. call it a tempo run!
Did the 5k in 20.45 and the 8.2k in 34.44 on the way btw.
note changed to race to show in PR list.