Running 45:00  9.0 km (5:00 / km)
45mins in warmup and cooldown before and after time trial. My achilles was a bit sore on the cooldown but it was fine later in the day.
Running race (Time trial) 15:22  4.0 km (3:51 / km)
I ran the time trial. I ran 15:22 which was okay but not great. The overall effort and focus to get everything out of the tank was lacking. I felt more as if I was at tempo pace for parts of it than racing. The first half felt strong and in control. But for the bottom loop I felt like I dropped and lost focus. I was running with rebekkah but after the turn I let her get away and didnt fight to stay with her. I didn't finish exhausted and felt like I still had something left. I am working on getting it all out. It was the first race in quite sometime so I felt a bit rusty. I need to get over my fear of putting everything out there. I am going to focus on getting everything out for next saturday.