Orienteering1:40:01 13.5 km (7:25 / km) +306m6:39 / km shoes: Nike Pegasus 32
Metrogaine from Cliffview Primary with Steph Mulder.
We headed up Northcliff hill. Moved fairly slowly up the hills so our plan was a bit too ambitious. Really enjoyed it :-)
Running warm up/down 10:00 [2] 1.2 km (8:20 / km) shoes: Nike Pegasus 32
8 AM
Track/speed work13:45 [5] 3.03 km (4:32 / km) +2m4:31 / km slept:7.5 shoes: Nike Pegasus 32
3km squad time trial #1.
Pretty much the time I was expecting. Had a steady run, hanging off the back at the start. Kept it consistent and passed the others who had started a bit fast. Was great running with people of similar speed. Lots of room for improvement!