Running tempo 1:24:00 14.81 km (5:40 / km) +197m5:19 / km ahr:143 max:188 shoes: Mizuno Road Flats (Green-Grey)
Plus a couple of 400m intervals around the track in the middle and some cruisy bits. Basically just enjoying being out running. Breathing not very good, got out of routine with asthma inhalers.
Running race 18:15 [5] 5.0 km (3:39 / km) +40m3:31 / km shoes: Mizuno Road Flats (Green-Grey)
7 PM
Note
Setup new NOC laptops with David tonight - all very shiny and fast, with their own fancy protective case. The usual teething issues but got everything working like it should...bring on the next event...