Managed the full 30 minutes and felt like I had died at the end.
Humid weather meant breathing was not pleasant but I stayed on pace throughout virtually all the fast sections, two moments being told to speed up one to slow down, and over half the slow ones, not too bothered about slow bits, I needed to recover so I was under pace on occasions.
Distance 3.45 time 30:05 avg pace 6.88mph.
App gives me a nice little graph showing my pace over time. Shows me starting strong then gradually slowing on average, no surprise there. Doesn't show how I felt at the end but you can likely guess.
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