Running (out of date) 19:19 [4] 5.1 km (3:47 / km) +130m 3:22 / km
School colours lap effort. Missed by 19 seconds but conditions not as good as last time - bit icy in places and no Freddie for pacing - just waiting for the right day now.
Splits: 3:39, 4:35, 3:52, 3:26, (3:29 +0:16) think I'm losing it on km 2 & 3 up the hill and along the back straight.
Running (out of date) 19:30 [2] 3.5 km (5:34 / km) +50m 5:12 / km
3 x step/sprint intervals for Mr R and then big slog home.