Running warm up/down 45:00 [2] 4.0 km (11:15 / km)
Long warm up, short warm down.
Running race 20:00 [5] 5.0 km (4:00 / km)
5km race on the front. 5th, happy with how I ran the race as the first two guys were under 15 and would have been suicide to try and cling on to them. Had the first woman right on my shouder all the way and though she past me and drew out a 50m ish lead with about a k to go, I showed her how to sprint finish at the end. Not really happy with the time but its passable for now. Splits, 3.02, 3.16, 3.28 (really slow, didn't realise it at the time though), 3.23, 3.18. So a lesson on how not to pace. Really don't feel that bad now so should have just run a bit faster methinks.
16.29