running (Golf Course TT) 21:55  4.9 km (4:28 / km)
ahr:179 max:194 shoes: Asics Kayano 15
Didnt want to do this considering the lack of recovery since sunday. Sleep pattern totally out of wackright now. Ben turned up and was given 30 sec head start. Couldnt make ground on him but didnt lose any so happy with that considering the shit he has been sprouting about his 5km times of late!!