Running warm up/down 12:01 2.59 km (4:39 / km) +19m4:29 / km ahr:139 max:154 shoes: Mizuno Sayonara 3
In Melbourne and wasn't doing park run as plan was for Zoe and Belinda too. But Zoe woke up a bit off colour so I got the late call up. Shorter warm up time as a result and back felt a bit stiff from last nights drive.
Running race 18:19 4.98 km (3:41 / km) +54m3:29 / km ahr:165 max:171 shoes: Mizuno Sayonara 3
Westerfolds Parkrun. Steep course and windy today, particularly headwind in 2nd k which is flat and normally 'make time' on it. Some young whippersnapper took off at start and showed some form. However passed him at 1k and he was blowing like a steam train and losing all form. On my own from there and into aforementioned headwind. 3rd and particularly 4th k are very uphill and I seemed to push on fairly well. Concentrated on really moving down big hill from rangers hut in 5th k and felt much more in control than usual - extra core strength work at flex? Much to my surprise official time 18.15 (finish line was a bit hazy so stopped watch late for 18.19) which when I looked it up was 20s faster than PB for here. Very surprising as thought pretty solid PB for me. Walked round with a strut for rest of day even if noone else knew why. ;-)
Running warm up/down 11:52 2.58 km (4:36 / km) +18m4:27 / km ahr:142 max:150 shoes: Mizuno Sayonara 3
Longer warm down to cater for strut time. Not that anyone else knew.