steady run warm up/down 20:00 [3]
warm-up for Detox 10K - roads clear
Road race race 38:02 [5]
10K - tough course, 2km uphill, then downhill to 6.54km, 1.5 km up farm track (tough on rhythm), 2km mostly downhill. About 2 - 2.5 mins slower than a PB.
steady run 15:00 [3]
warm down after 10K - feeling pretty shattered - shuffling along behind Oleg
stretching 15:00 [2]
stretching - Gerard Hartmann - "the perfect ten"