Running warm up/down 16:25 [3] 3.5 km (4:41 / km)
am: warm-up for a time trial
Running 24:05 [4] 6.2 km (3:53 / km)
am: 6k CC time trial in Kings Pk. Best time so far this year!!!! Easily. Finally got the big improvement that I knew was lurking just around the corner somewhere.
3.3k 12:20
4.3k 16:41
5.2k 20:03
6.2k 24:05
First half was significantly faster than anything I've done so far this year and probably compares favorably with times I ran in 2005. Second half was just as good. Didn't realise I was so close to breaking 24 otherwise I would have gone for it. Still someway to go to get down to my best of 23:18 but it starts to look a lot more achievable now :-)))
Running warm up/down 11:28 [3] 2.3 km (4:59 / km)
am: Run home afterwards. Actually felt like a run instead of a crawl.
Core stability 37:00 [1]
pm: Usual core and postural