Step into Life group (cardiomax) 1:00:00  7.3 km (8:13 / km) shoes: Crimson brooks
Tonight we did a 5km time trial; my time was 27:51. I ran at an easy pace for 2.5 circuits of the lake, then sped up for the next circuit. Caught up to Kate and we pushed to a sprint finish. Good fun. We did about 2km when warming up.
Used blue resistence bands and it was plenty challenging enough. I'd spent 2 hours trudging through bush putting out controls today and after 2 orienteering runs over the weekend my knees were both a bit sore. Rubbed some voltaren into them when I got home. Hope it helps.