Usual hilly 13km route run as a tempo. Dreaded it today feeling very sorry for myself beforehand and expecting something around 55mins. Then did the first km in 3:31 feeling comfortable and it continued on that way. Felt in control with the form holding well and concentrated on cadence when getting tired. Usual tough km between 5 and 6km. Ended up with another near 1 minute PB of 50:20 (3:55's). I'll crack that 50min barrier soon which I thought would take me months when I ran 52 odd 3 weeks ago.
3:31, 3:43, 3:51, 4:02, 3:36, 3:46, 3:51, 3:36, 3:57, 4:47, 4:16, 4:15, 3:09 (870m).
2km warm up and down for 17km.
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