Running 20:00 [3] 4.5 km (4:27 / km)
shoes: Asics Kayano #1 (red)
Jogging. Feeling like hard work - decided to race but drop out if it felt unhealthy.
Running race 30:58 [3] 10.0 km (3:06 / km)
shoes: Asics Hyperspeed #2
Telford 10k. So I started and after the fast downhill opening km I settled in to a nice pace and didn't try to go with the lead pack (inc Scotia). After a couple of km I still felt fine so decided I'd made the right call and carried on. I ended up leading the second group and picking off fast starters who got spat out the back of lead pack. About half way I caught a guy with natty blue lycra shorts and ended up sparring with him for the rest of the way. I felt fairly comfortable at 3:0high/km but whenever I tried to push on my lungs said a definite 'no chance'. Last weekend I'd had 30:30 in mind for this race and I think that would have been possible without the cold appearing - as it was I was pretty satisfied to still break 31 (chip time - 3101 gun time).
Scott was 6th in 30:12.
Splits (gps - 60m long):
2:56 (dh)
3:03
3:02
3:08
3:06 - 15:15 on GPS, 15:20 on race clock,
3:08
3:07
3:10
3:08
3:01 - 30:49 on GPS, 9s for last 60m.
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics Hyperspeed #2
Exploring the muddier parts of the park with Scotia.