Running (Steady/surge) 45:00  9.0 km (5:00 / km)
15mins of 2:30 steady 30s surge
Ran out of time for p&s before daycare pick up, planned to do it later then forgot-still have time.
This was, once again, tough! The heat is definitely getting me and then on top of pushing a 4yr old - I would say I was slower than I hoped/could be. I was still able to definitely alternate speeds- so I accomplished the goal of the wo in that manner. As for being able to go right into cd I failed at that- I needed a small rest.