Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Saucony Progrid Omni 8 (2)
Jog and a few drills before race.
Running race 35:46 [5] 9.7 km (3:41 / km) +48m 3:36 / km
ahr:186 max:194 shoes: Supra
County Champs Cross Country. a quite very flat course but lots of corners. Ran better than I thought I would and was in the clubs counting 6. Course made up of 1 short lap and 3 large ones not quite the 10km that was advertised. Probably the slowest starting cross country race i have been in but pace stayed high and i couldn't hold on after the first long lap so got dropped and the gap slowly extended after that.