running warm up/down 15:27 [4] 4.0 km (3:52 / km)
It was raining and windy so I didn't go through to UCT... then at 10 to 6 I decided to run the TT at VOB, so I flew to the club.
running race 19:04 [4] 5.0 km (3:49 / km)
VOB TT in the rain, not wanting to race, but just run at a tempo pace I went out with some kid... he blow after about 700m and I was on my own. Now I haven't run the VOB TT in 2 years so I was trying to remember the new route. After slowing down for the 3rd km to check the route!!! I ran on to break 19min. But because of the rain we had run the winter route that starts +_ 50m down the road and that means we run those 50m in the last km to finish under the light, so I missed 19!!!
3:32 (short) 3:38 4:09 (slowed down) 3:53 (up the hill) 3:50 (long)