Running (Warm up) 8:02 [2] 1.8 km (4:28 / km) shoes: Pure Cadence 3
Work to Thames Path/ Swan Lane
Running (Tempo) 21:00 [4] 5.0 km (4:12 / km) shoes: Pure Cadence 3
Thames Path/ Swan Lane to Limekiln bridge turnoff. Comfortable hard again. Not at maximum but not too far away. Just below Daniel's suggested 4:09 tempo pace. 4:10, 4:14, 4:13, 4:13, 4:09
Running (Warm down) 7:08 [2] 1.27 km (5:37 / km) shoes: Pure Cadence 3