Tempo trots

Ran from home down to CR5 for 4.5k w/u.

3k tempo in 11.15 (3.45 pace) then came back with 6 x 90 secs. Saw Guz and D.B. doing a mona fartlek while I was out as well.

Had cramping pain in the guts which seemed to go away each time I stopped in recovery but came back during each interval. Had to stop several times on the 4.5k jog home - A few parks are now better fertilized.

Total 15k