Running warm up/down 15:22 [3] 3.0 km (5:07 / km)
ahr:133 max:156 shoes: Nike Air Persus
Amazingly got to XC at 5.30 so did a proprer warm-up. run thrus and the whole shebang. bloody hot!
Running race 19:35 [5] 5.0 km (3:55 / km)
ahr:174 max:183 shoes: Asics Racing Flats
XC at National Library. New personal record on HR - 183, highest ever recorded on monitor since had it for approx. 18months (well excpet for the 222s and 212s that get spat out every now and then). Got prime starting line position - up the front but under the trees so Irene and Jo couldn't spot me. Had already decided to start a bit harder adn did so. Muzza Scown had told me he was starting a bit easier this week so that gave me a good target. Slotted in nicely behind a couple of burly-blokes for into the wind. 9.54 (169/177) on the way out, feeling like i was on the edge. Coming back was hard but just tried to keep my rhythm and not chuck up - 9.40 (179/183). Irene was much closer this week but I managed to get Jo by 45secs or so, she did run 2 peaks on the weekend! Felt like for all the effort it should have been faster so guess I'll just have to keep training. bugger. it was bloody hot and windy.
Running warm up/down 16:23 [3] 2.5 km (6:33 / km)
ahr:144 max:172 shoes: Asics Racing Flats
warm down crawl with the crew. Jo and I did another 10mins stretching.
Searlo watch: he was there and did 22.30ish, about 5s faster than last week. whats more he already knew where next weeks race is.