Character building

Kirst gave me 45mins at 1.30pm. It was hot and windy, but I wanted to add a bit of quality. After 200m of a 12km tempo, I was ready to ditch the quality. But stuck at it, telling myself I'd would be rewarded at some point. Ended up doing the 11.8km in 44:25 (3:46's). Every km between 3:45 and 3:50 with a couple of quicker ones towards the end when I finally felt as though I was using my glutes and not just quickly shuffling.