Run race (Ware) 19:54 [4] 5.0 km (3:59 / km) +50m 3:47 / km
ahr:170 max:182 shoes: Inov8 Trailroc 255
Westmill Parkrun, Ware
Nice 2 lap course with a bit of a hill. Went a bit easier on the first but pushed pretty hard on the second. After a ~km I was in second and running solo.
Run (Ware) 43:32 [3] 7.5 km (5:48 / km) +40m 5:39 / km
ahr:135 max:148 shoes: Inov8 Trailroc 255
Short warm up and the post-parkrun run back with Ruth. Quite hard work, but flat