running 10:29 [4] 3.22 km (3:15 / km)
After a lot of shit talking from Tim I lined up knowing it was all to play for. Set of at a nice 3:30min/kms laughing at the situation and headed around the first mile neck and neck in about 5:25. Tim went for a couple of little surges around the 2km-2.7km mark. These were easily matched before a sudden burst of pace from myself with about 400 to go left him for dead. Got a good gap and made it to the finish victorious. Felt great about myself all evening afterwards, well done me, tactical masterpiece.
running 20:00 [2] 4.0 km (5:00 / km)
Little warm up and a small warm down with Anna, who was nearly sick prompting a shortened warm down and a hurried return to the flat. (didn't care though, was still riding that high)