Running31:27 6.35 km (4:57 / km) +75m4:41 / km ahr:109 max:123
Still feeling a bit knackered and DOMS from the gym. Luckily my biceps and traps are the worst and my legs are only a bit stiff..
Running2:31  0.8 km (3:08 / km) +11m2:56 / km ahr:104 max:114
Running14:26 3.16 km (4:34 / km) +32m4:21 / km ahr:125 max:141
Running30:53 5.02 km (6:09 / km) +148m5:22 / km ahr:116 max:163
Running30:29 9.38 km (3:15 / km) +274m2:50 / km ahr:174 max:183
Scottish trail champs, Falkland, 1st.
Let Andy Douglas set the pace for the first bit, as I wasn't 100% sure how tired my legs were. Was working pretty hard and the undulations made it difficult to get into a rhythm. After about 6km I put in some tester efforts but only got a few metres at best, I knew that I needed to commit fully if I was going to go. I nailed my colours to the mast with an effort down the hill after about 7km. I got a few seconds gap and managed to hold it at that until the finish. Andy finished 3 seconds behind. Hard work but happy to take the win.
Running28:13 4.67 km (6:03 / km) +89m5:31 / km ahr:115 max:133