6 PM
Running warm up/down 2:37 [3] 0.5 km (5:14 / km)
Really poor organisation, took me 15-20 minutes just to collect my race bib, think the race has gotten bigger over the years and the organisers haven't kept up with growing numbers so I didn't have time for a good warm up at all which is definitely not ideal in a short race like this.
Running race (Mow cop killer mile) 8:41 [5] 1.6 km (5:26 / km) +168m 3:34 / km
Finished 11th so achieved the goal of top 15 but legs were getting stiff from 400 in due to not warm up but was passing runners most the way up and knowing it was only 1 mile just pushed on and got on with it I think a good warm up could have resulted in a time 10 seconds faster which would have got me up to 8th but oh well it is what it is.
Running hills 10:00 [4] 1.7 km (5:53 / km) +150m 4:05 / km
10 X 60sec
Running warm up/down 11:48 [3] 2.6 km (4:32 / km) +12m 4:26 / km