Tempo Trot - happy birthday if you're a horse

Met up with Nick and jogged 4.5k w/u down to CR5 marker.
Session was 6k tempo paced effort, 3k out and back. Went thru 3k in 11.52 and came back in 11.15 for 23.12 total. Good solid effort. Will aim to increase this run by a kilometre each week until getting to 10k and about 39 flat time wise in the next few weeks leading up to Sydney.
Did a longish c/d home to get in 5.5k.

Total 16k