A little speed

 Didn't intend on speed work today but that's sort of what today's lunch run turned into.  Started off at a 6 min pace then over the first 4K I gradually worked my at up to a 5:00 pace.  Held  the 5:00 pace through 8K then every 100m backed down the pace .1k/hr until I hot a 6:00 pace the did a 1K cool down.   So I logged 11K in just a little over an hour.     The pace felt rediculosly fast ,   it wasn't  and the extra body heat was really noticeable