running race 17:38 [5] 5.0 km (3:32 / km) +60m 3:20 / km
Was going for sub 18 as i thought that would put me in contention to beat Will on this apparently quite slow course. Set off reasonably conservatively until the first hill where i immediately pushed the pace. Running at the front with Will on my shoulder to the top then continued pushing down it until over the 2k mark. By just under 3k i had pulled away slightly before the last hill. Here i was caught again and by the top he was right on my shoulder. Pushed on down the hill and stretched out on the last 500m to the finish. Won by 4 seconds with a new PB. Really pleased.
Garmin makes it 80 metres climb and counting it up that's what it gives but didn't seem quite so much...
running warm up/down 14:15 [3] 2.85 km (5:00 / km)
Easy warm down round the lake with Will then had to run back to get my jumper which i forgot.