Running 1:09:15  16.0 km (4:20 / km)
- 20min WU, 6min @ Tempo, 2min jog, 1, 2, 3, 3, 2, 1min hard with 2min jog after the 3mins and 1min after everything else, 2min jog, 6min @ Tempo, 15min CD
Really good workout today. Did it on the bike path around Boulevard Lake solo - lap times were 23:49, 21:52, 23:34. Was a bit apprehensive going in but I felt really strong once I got through the first tempo. Pavement did not seem to be an issue.