running tempo 1:00:00 [3] 16.0 km (3:45 / km) +20m3:44 / km (injured)
Along the Heathcote with La.
spent the first 20min bringing up the pace (with La), and then held about 70% for the last 40min (distance is approximated)
My legs felt good; feet hurt a bit after --- lots of stretching tonight....
Beautiful day with the nor'wester. Hot and sunny. We had trouble with the first one (which was misplaced outside the circle) but got into a rhythm after that. Spiked every control -- even better in the night. Even got to help Ian et al in the dark (almost 2k off) -- very very funny.