Running50:00 4.0 km (12:30 / km) +100m11:07 / km shoes: Falcons 2018
W/u, plus yellow with iz.
O race 46:00 [4] 4.5 km (10:13 / km) +100m9:12 / km shoes: Falcons 2018
West Haigh. Hesitant to 4 - I was actually following the plan ok but had lost contact, 1 min binned. and then 3.5 mins binned at 7 - bad direction out of the control and nothing fitted. On the shortest leg of the course. sigh.