It wasn't all that hard really! More like a consistent effort for the entire run.
Program: TIME TRIAL 4km.
10 minutes warm-up; stretches.
4km @ a 'solid' pace, around 7/km pace.
Results of the 4km TT = Avg. pace 6.49; Max. pace 5:45
HR Avg. 86%; HR Max. 93%
Time = 26:18.12
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