20min warmup, 8km MT == 4min20/km , 20min warm down

Warm up:

http://connect.garmin.com/activity/102292794

The first 4km:

http://connect.garmin.com/activity/102292783

Second 4km:

http://connect.garmin.com/activity/102292773

Warm down:

http://connect.garmin.com/activity/102292769

Good solid well paced run tonight. Stopped at 4km for a toilet break and water. The return was with a tail wind so it was slightly easier, but I did it a little quicker too.

This is tangible evidence that I am making progress. Only two weeks ago I found it difficult to get 3km at this pace done. I am getting faster and stronger now.

Oh yeh and this run caused the tally for the whole month to go to 216.99km. This is a tad more than the biggest I have ever done. And I am almost completely injury free too.