Trail Running race (BPTT) 19:05  5.0 km (3:49 / km)
ahr:186 max:202 slept:5.0 shoes: Gym Trainers
First BPTT for nearly a year. Sunny, pretty warm. PB for 5K, beating my previous best (in June 2007) by 14s. HR probably a bit too high? But I didn't feel too pained at all, apart from in the last 700m, and could probably go faster - the 19 minute target is certainly achievable.
Jogging warm up/down (Warm Down) 5:30  0.9 km (6:07 / km)
shoes: Gym Trainers
Trying to keep HR between 150-160 during a warm-down around the duck pond - meant I ended up jogging around really slowly.