Running warm up/down 21:00 [3] 4.0 km (5:15 / km)
shoes: Nike Air Persus
7min wup & 14 wdown. also did 10min stretching after w-down as Jo & I made a pact we would do 10min "proper" stretching after each xc.
Running race 20:31 [3] 5.0 km (4:06 / km)
ahr:166 max:178 weight:84.5kg shoes: Nike Air Persus
XC at Weston Park. Not as good as last week. Course was all on grass and had some undulations to it. Felt a bit leg weary in warm up and was hoping it would go away once race started but to no avail. Went out in 10:11 (161/170) and back in 10:20 (171/178). Raced the whole way back with Jo - she pulled up to a stride or so behind me about 50m after the turn around and was literally breathing down my neck until approx. 200m to go when she surged past. Cunningly I hung on to the miniscule of effort I had left until about 50m to go and "sprinted" past to beat her. I think I had the actual victory but Jo the moral one. I'll need to work hard in coming weeks to hold her off and to get back under 20.
Note
Searlo watch: he ran XC in about 22.30. I was on the start line not listening to starters instructions when I looked over the shoulder to see dave storm over having just parked his car.....