running warm up/down 31:27 [3] 6.0 mi (5:15 / mi)
ran to the common for the TT 21.21 to get there and then after the TT 10:06 straight back to the club
running race 18:48 [4] 5.0 km (3:46 / km)
TT at Rondebosch Common
3:46 3:53 3:39 3:41 3:49
just wanted to get back into running at the right pace, so I was aiming at 19:00 and was 3 sec slow at 2.5km so I picked up the pace a bit, and came back a little fast. felt OK