Warm up / cool down (XC) 10:13 [2] 1.55 km (6:35 / km) +36m5:54 / km ahr:139 max:154 rhr:110 shoes: Adidas PYV 702001
Start to far end of course & back.
2 PM
Run race (WestMet XC) 21:57 5.0 km (4:23 / km) +73m4:05 / km ahr:172 max:183 rhr:171 slept:9.0 weight:61kg shoes: Adidas PYV 702001
Upjohn Pk, Rydalmere. 2 loops of a 2.5km course. Undulating grass course with multiple 90° & 180° turns. 1km splits: 4:07, 4:17, [lap1: 10:51] 4:40, 4:33, 4:20 [lap 2: 11:06]. 33rd/76. Plan was to take the first lap easier and run harder for the second. I might have taken the first a bit too slow. I didn't fade but I didn't improve my position much. Adam 19:27 (5th), Bethany 20:52 (19th). Same venue as the ANSW short course XC in August which is 7.5km (3 laps) for my age group.