Road Running race (parkrun) 21:02  5.0 km (4:12 / km) +80m 3:54 / km
slept:5.5 shoes: Brooks Adrenaline GTS 11 AW11
Gladstone parkrun. Arrived a bit late (see above) so started 80 seconds after everyone else, and with no time to switch from jogpants to shorts. Then had to stop for a further 30 seconds at the first corner to retie a lace. Very pleasant day, great views from the park, and a nice two-lap butterfly course with some not insignificant up-and-down. Never pushed myself - was trying to recover from the cycle to the event, and mindful of the day's long cycle afterwards.
Great organisation from the parkrun team - lots of signs, marshals, photography and encouragement. Felt a little bad tearing through the back of the field - it must be disconcerting to have someone do that to you long after you've settled into your pace.
Splits: 4:44, 4:02, 4:28, 4:08, 3:41 (Garmin says course was 80m short so final km is more like 3:58.)