Running26:07 6.05 km (4:19 / km) +56m4:08 / km ahr:119 max:136 shoes: Orange Ride
Running16:27 5.14 km (3:12 / km) +22m3:08 / km ahr:166 max:180
Deeks quarters (8 x 400 hard/200 float) in Dawson park. Just to get used to running in XC spikes before next weekend. Felt ok - about 14:50 for the 4.8km.
Running57:00 14.08 km (4:03 / km) +88m3:56 / km ahr:139 max:151 shoes: Orange Ride