5km: 19:12 (3:50) (5min recovery)
Hills: 630m (4:47), 630m (4:47), 620m (4:50) (2min recovery)
First 2k felt fairly good and then just had to dig in a bit - so probably a bit quick for a tempo run - about 30 sec off my 5k PB. Hills were hard. First 30 sec felt fine and then it felt like someone grabbed me from behind and tried to pull me backwards.