Running 1:23:34  20.0 km (4:11 / km) +14m 4:10 / km
Really pleased with this session, ran well today and actually really enjoyed it. 20k with 1k alternates of 3.50 pace which i managed fine (all between 3.48-3.53) and my watch seemed to take a while to register an increase in pace so feel confident that they were more 3.45-3.50. Moderate sections were 4.25, slowed a bit towards the end sadly but found it hard to judge moderate pace to start with but got better at it. Hot and very muggy weather. Felt like i bonked a bit at the end but generally ok.