Running29:42 [2] 5.33 km (5:35 / km) +14m5:30 / km
Running race 23:49 [5] 8.05 km (2:58 / km) +41m2:53 / km
Glynneath 5.
Legs still a bit tired from Saturday but there was a good group of Swansea Harriers out with Jonny, Guy and Danal. A few surges at the start but we were setting a good pace on the way out. At the turn, I put in a bit of a dig and tried to run it home. I don't know when I got the gap as I didn't want to look back but with a mile left I had 75m (I asked Matt who had cycled it to watch as I still didn't want to look back). Happy with the time in pretty good conditions.
Jamie Crowe down tonight - nice to have another person to help with the pace setting. Wind was gusting to the point that we almost switched to 300s to avoid it. Times compare favourably to the last time I ran this session which was in the summer, in nicer conditions and with marginally more recovery.
Running24:43 [2] 4.65 km (5:19 / km) +32m5:08 / km