I had VP set for 8:10m/k for the middle 3km and this is based on my recent most embarrassing time of 40 minutes for 5km finish! The first and last 1.5km were a warm-up and cool down respectively and showing 6km continuous with 500m splits on Garmin Forerunner 620.
1.5km warm-up down hill and cycle path
3km in 25:04
Avg. Pace 8:01m/k ..just ahead of VP all the time!
AHR 128bpm; 89% of max.
500m splits : 4:00; 4:00; 4:06; 4:08; 3:51; 3:51 .... not bad!
TE 2.5 Maintaining!! About time!
1.5km cool down on cycle path and up hill
This was OK, comfortably hard (if there's such a thing!) for the middle 3km, especially as it's a while now since I did anything vaguely resembling a decent workout! Finished feeling satisfied with my effort!