PHEW! It was hot and it was humid when I finished today somewhere around mid-day and it's taken all day to recover! Actually, Garmin 620 tells me I need 23 hours to recover and I'm thinking it might be right!
Tempo Run : 11.5km ~~~ 1.5km warm-up 3.5km at ST pace (7:35m/k for 5km time of 37min) 1.5km easy 3.5km at ST pace 1.5km easy.
1st 3.5km in 26:34. 7:35m/k. TE 3.1 'Improving'!
2nd 3km in 25:59. 7:59m/k. TE 3.5 Still 'Improving'!!