Running tempo 30:42 6.8 km (4:31 / km) +37m4:24 / km ahr:161 max:173 shoes: Nike Air Icarus+
Slap in the face from reality. Set out at about 7/10 with a couple of short 8/10 sections, to see where I am in advance of the two big races. And the answer is - a long way from where I should be, 22:25 for the 5km; maybe 21 in a race but a long way off 20, never mind sub-20. All to be expected, of course, given how little running I do, and my complete lack of speedwork. TRIMP 90.9.