18km run incl 11km Tempo

Air safety levels slightly better than yesterday, out of the very hazardous zone. Weather very warm, no wind, smoke haze. The run an undulating to hilly course of 18km including 1km warm up and 6km warm down. Middle section as a tempo run where I worked hard up the hills to keep the speed in the 3:40s/km. Splits: 416,400,355,353,353,345,347,343,343,346,343. Referred pain in lower thigh still an issue.

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