RUN tempo 21:03 4.25 km (4:57 / km) +17m 4:51 / km
ahr:138 max:166 shoes: Pegasus 28
Not much time for mucking around, as had meeting to go to, and as there was no one else at the track, that helped a lot.
Ran there, did 5 laps, of 250 on, 50 walk, 100 recover, then ran home
Quick session