Running long (Harriers) 2:43:11 [4] 30.0 km (5:26 / km) shoes: Old Newton
First 30 k after my injury. Joined the 5:30 / k pace group, the pace itself was slow enough, but legs started to complain after 25 km. Fair enough. Now patience.
Running warm up/down (Harriers) 27:00 [1] 3.0 km (9:00 / km) shoes: Old Newton