Running warm up/down 17:54  3.42 km (5:14 / km)
shoes: Adidas supernova black
Running tempo 17:16  5.0 km (3:27 / km)
ahr:180 max:213 rhr:43 shoes: Adidas supernova black
5km Best Effort - A new 5km PB but not as fast as I was aiming for or as fast as i'm capable of.
I wanted to run 16:59 (3:24min/km)
Legs felt a bit fatigued from the weekend in the warm up.
I went out rather quick in the first 500m but then managed to settle down. Wasn't feeling fab and by km 3 the times were slipping. Form went completely out the window and felt like I was running on sand for the last 2kms.
I will be back for another attempt later in the year but for now the focus is on orienteering.
1 - 3:21.9
2 - 3:23.1
3 - 3:28. 4
4 - 3:32.5
5 - 3:30.7
Technical O training 1:25  5.85 km (15 / km) +180m 13 / km
shoes: IOV8 - Roclite 290
Easy technical training initially then finished off with some rapid short O intervals