running long 3:11:27 [4] 26.3 km (7:17 / km) +1298m5:50 / km shoes: Montrail Rock Ridge
Little mountain run: Up from C.nek on road, across to Kasteels, down and pipe track to Kloof Nek, Up Kloof corner, Contour path to Platterklip, up, Echo Valley back.
running37:30 [3] 8.35 km (4:29 / km) shoes: Five Finger KSO Black
morning run on my own, Peter Cloete, Klaasenbosh left to Cheese factory home.
5 PM
running warm up/down 17:22 [2] 3.5 km (4:58 / km) shoes: New Balance
warmup to the common and back
running intervals 31:20 [5] 9.0 km (3:29 / km) shoes: New Balance
3 x 3km
10:27 10:24 10:28 rest was a little long 2:40ish, but I'm happy I was able to run hard the whole way. still a little slow, should be at 10km pace, and I hope to be running a 15km at that pace pritty soon