Running17:38 3.76 km (4:42 / km) +23m4:33 / km ahr:113 max:125 shoes: Blue Float
Shakeout to split up the drive
7 PM
Running27:56 5.16 km (5:25 / km) +26m5:17 / km ahr:134 max:168 shoes: Blue Float
Running29:20 10.0 km (2:56 / km) ahr:174 max:181 shoes: Hakone
Podium 10 km, 5th A group of 5 separated themselves at the start (Jake Smith, Emile Cairess, Jamie Crowe, Jack Rowe, Omar Ahmed) but I didn't have the guts to follow. My first km split was called as 2.54 (29 flat pace) and they already had a gap. I sat on Graham Rush for a couple of km before pushing on. From about 3 km I ran on my own, catching a couple of people who dropped off the leading group, but never sheltering. Happy to race and happy with the time although I probably should have backed myself and sheltered behind the leaders for a while - plenty to build on! 5 km splits about 14:45, 14:35
Running32:16 6.15 km (5:15 / km) +58m5:01 / km ahr:121 max:158 shoes: Blue Float
With 6 strides - feeling a bit less coordinated than before holiday
5 PM
Running1:15:16 19.52 km (3:51 / km) ahr:146 max:177 shoes: Black Fast
6 mins tempo, 2 x 4 mins, 3 x 2 mins, 4 x 1 mins, 6 mins tempo (2 mins) Skipped the third 2 mins and had a little extra recovery since I didn't want to work too hard tonight. Right leg tight behind the knee, so I didn't feel like I could strides out on the faster reps - probably just a bit of tiredness after s&c yesterday and strides this morning.