run40:00 [4] ** 9.0 km (4:27 / km) shoes: Orange Adidas
Warm up about 3k up and round the uni and back.
Long Mona's starting 2 x 90secs around the trad course. Ran pretty well, kept the recovery's at a good pace but could have pushed it all harder i think. Stuffed up on the counting somewhere because the others finished 30 secs before me.
run1:00:00 [4] ** 11.0 km (5:27 / km) shoes: Orange Adidas
Definitely didn't feel like running this afternoon but went anyway...
1st 5km lap fairly easy, about 23mins.
2nd 5km lap good solid hard pace and finished 19.43mins which was good, first time i've run sub 4min k's in a fair while.