Race (10km race) 31:36  10.23 km (3:05 / km)
ahr:166 max:177 slept:6.0
Decent effort really. Decided to just race it rather than bury myself in a time trial. Led for virtually the entire race and was easy and relaxed . Was a 3 loop race and pushed on from the group on final lap - built up a 15 -20 sec lead over nearest guy....who was V35 European Champ, until he unleashed in last km and pipped me in final 150! Happy- aerobically in total control but didn't have an extra gear or two I needed to win. Positive.
Sleep not brilliant. Went to see AZ Alkmaar so not in bed till 12 and Greta sick so stayed up with her for an hour.