Running race 11:22 [5] 3.0 km (3:47 / km)
3k time trial. Not fast (ran 11.15 in 2003) but OK after a rubbish couple of months training. Started too fast - 85 sec first lap but settled into a rhythm after 2 laps (96 sec 2nd lap!).
Should be able to quicker next time at least!!!
Running warm up/down 1:10:00 [3]
to track from work and back home and drills before the time trial and a couple of strides after.