Running25:50 5.11 km (5:03 / km) +37m4:53 / km ahr:120 max:157
2 PM
Running30:29 5.84 km (5:13 / km) +70m4:55 / km ahr:111 max:147
Running race 25:59 8.59 km (3:02 / km) +101m2:51 / km ahr:176 max:183
12 stage - 9th leg.
Team was flying and I went out with a big lead so I knew that a couple more strong legs would give us the win. Tried not to overdo it on the first hill but I think I might have done this anyway. I felt pretty comfortable at the top but struggled on the out and back - which was much more undulating than I remember. Tough work. Still I'm happy with the leg time and 4th fastest long leg. Team won by a mile - this was the year..
Running36:51 [2] 6.75 km (5:28 / km) +66m5:12 / km
Running24:03 5.16 km (4:40 / km) +2m4:39 / km
Mile, 2 x 800, 4 x 400, 2 x 800, Mile [60s/3 mins]
I think tonight was the windiest the track has been whilst I've been here. Certainly the windiest when we've not cut to 300s. It was a bigger effort than normal because of this and when my hamstring started to tighten up on the 400's I decided to cut my losses and not push it. I need to bring the mileage down over the next 10 days to freshen up anyway and I didn't want to empty the tank today.
4.43, 2.17, 2.16, 65, 65, 66
Running15:29 [3] 2.99 km (5:10 / km) +48m4:47 / km