Running tempo 21:19 5.02 km (4:15 / km) +3m4:14 / km ahr:148 max:162 shoes: Solar Glide Blue and White
Claisebrook Cove Parkrun with Liam. Started around 4:20 pace and held that pretty consistently through to about 3k where Liam started to pick it up a bit because it was feeling easy. I was feeling quite comfortable too but couldn't go much faster without going to a different gear that I didn't really want to go to so he pulled away a little over the last km.