Running warm up/down 35:14  6.1 km (5:47 / km) +40m5:36 / km shoes: Asics Gel-Exalt 5
Running race 27:17  7.7 km (3:33 / km) +70m3:23 / km
MET league. Good race again. Went out a bit harder this year to avoid the queues at the bottlenecks, but happy to sit behind the Cambridge pack when it formed about 100m ahead. Ramped it up after the light blue vests started to fall back and got the scalps I wanted. Only regret is not committing to the kick earlier to have a shot at nobbling Su-Min.
Now to do it all again at varsity selection next week :)
Running19:18  3.5 km (5:31 / km) +30m5:17 / km shoes: Asics Gel-Exalt 5
Lap of the lake then back to the station. Legs killing, guess I was working hard.
Running tempo 44:06  10.9 km (4:03 / km) +50m3:57 / km shoes: Asics Gel-DS 22
Realised I wasn't going to long run, so switched today and Thursday's tempo. Felt good until a little twinge told me to stop after 1.5 laps. Happy enough with that - was only planning 2. Going at a decent rate for a solo tempo.