Little longer little faster...

7K at lunch today .  4K 5:00 pace a .2k fartlek 4:45 pace back to 5:00 pace until 5K then did a K at a 4:45 pace beore beginning my coold down with a .2K 4:30 fartlek at the 6 K mark then gearing down to a .3K walk before wrapping it up logging 7km today....thats all!