Skate ski tempo 1:15:00 [3] 15.0 km (5:00 / km)
Little bit of tempo for the middle 5K. Some higher level speed mixed in too. Felt pretty flat with the first interval but wasn't warmed up quite enough. Took it easy for a bit, then felt really good with the last couple hard efforts. Mostly just natural intervals, hard up hills, steady on flats, averaging ANT the whole way.