run race (time trial) 12:00  3.0 km (4:00 / km) vdot: 47.9
ahr:177 max:192 shoes: HiTec infinity lite green
Wasn't sure i was even going to do the run.
Warm up felt ok but i still wasn't planning to go much below 15mins.
the first 2 laps i ran at what felt comfortable and only at 1km did i decide i should try break 12 mins cause i was running well and comfortably.
The chest held out and is still doing ok. luckily it didnt turn into bronchitis after that effort. the Glute also held up well. I didnt try to push it and tried to keep the weight off my heels, and therefore off the glute. Still a couple weeks before i will be able to really run hard. 11 mins at the next time trial and then see if I can stay healthy and un injured during winter - should get me close to 10 mins. at least pushing Garry and Mike to under 10 mins.