running long 2:12:37 [3] 21.1 km (6:17 / km) +720m5:22 / km shoes: Primus SG
Ran home from walking the dogs at Tokia
up the forest to the Tar road (32:16) then up around the corner before taking the single track down and up over Vlakkenberg to the Nek Down and through Die Hel S/Cross and home
running53:45 [3] 12.0 km (4:29 / km) +150m4:13 / km shoes: Elite 1
Started easy up RnV, Nahoon, Loquat and down then met Stef... so tempo with him up Ducket over to Rathfelder down to Doordrift and home (4:15s or faster!!!)