Road Running tempo 30:00 [5] 6.5 km (4:37 / km) (injured)
busting out a pretty good pace with marla. would have been more tolerable is my right leg wasnt screamign at me the whole time. just under 2km for the warm up then 6.5 for the run.
URL for this route is: http://www.gmap-pedometer.com/?r=1575553
1 set of 5x20sec PCs in the middle of an average jog. was sooooo windy. was planning on another set at end of run, but feet, legs and butt began to give up after 25 mins so just ran home.