Last morning in Melbourne and I took advantage of the decent weather very early. Won't be racing this Sat so I took it on myself to put some quality in.

2km warm-up before I put the foot down starting at Fed Square.  Moved pace  4:10s incrementally towards 3.45s and held that.

Tracked east along the river all the way to East hawthorn where the track ends. Turned around and held the same pace back.  Hard work but glad I did it. Felt pretty wrecked by the time I hit 20km.

Pace pretty consistently 3.45 albeit flat.  20km at an average 4 min/km.  Silly first 2km splits makes this look less impressive than the discomfort would suggest.