Notes
Very warm evening - 29 degrees and humid too (77%), with some wind as usual. Did 8km (2km times of 9mins 11secs, 8mins 45secs, 8mins 46secs and 8mins 49secs). Then a 5min break and 4km more (2km times of 9mins 20secs and 8mins 45secs (which included a 1min 33secs final lap)).
Good effort, felt harder than the times reflected.