Running22:25 5.01 km (4:29 / km) +13m4:25 / km ahr:128 max:143 shoes: Black Hawk
Morning shake out from the same hotel as part year. Went the opposite way on the canal..
Running31:51 5.6 km (5:41 / km) +30m5:32 / km ahr:129 max:157 shoes: Black Hawk
Running race 31:07  9.48 km (3:17 / km) +17m3:15 / km ahr:154 max:181
Liverpool Cross Challenge and Euro Trials - 7th (4th senior)
Stuck to the plan.
Got out moderately hard and moved up over the first half lap. Some really muddy bits and I just tried to save energy over these sections. A group of 7 formed toward the end of the first lap and I'd done enough to make the cut whilst saving a decent amount of energy. Did the maths and there were 4 seniors and 3 U23's in the group. Couldn't follow Ben Connor who split the group on the second lap - 4 up ahead and myself, Emil Cairess (U23) and Tom Evans chasing. A fair gap behind so just dug in to stay with those guys. I put in a dig around the first half of the last lap. This was the muddiest section and I gapped Tom and then Emil. When we got around to the 'faster' ground my legs were gone. Emil caught me and then put me to the sword. I thought Tom was long gone but started to hear people cheer his name just before the home straight and I couldn't hold him off in the sprint. I was pretty confident we both had an automatic qualifier but he had me regardless - legs were done. 4th should be good enough for a little trip to Lisbon in two weeks time!
Running25:49  4.79 km (5:23 / km) +131m4:44 / km ahr:154 max:174 shoes: Black Hawk
Running2:21 0.42 km (5:33 / km) +8m5:03 / km ahr:132 max:147 shoes: Black Hawk