Running (Road) race 17:18  5.0 km (3:28 / km) +60m 3:16 / km
ahr:190 max:197 shoes: Inov-8 Road-X 233
Sydney Park Run - been a while since I've done this and with work still ongoing in the park it was quite a different course, still anti-clockwise round the park & roads to the oval, now you go round that and then up and down the main hill before returning much the same way (with a few cross country sections - exciting!).
Went off behind a couple of guys and sat in behind them for the first couple of km but the pace was slowing a little on the 2nd km (3:22, 3:29) so I pushed on round the oval and knew I'd probably be stronger up the hill so opened a gap up to the top, but had a bit of a stitch coming on so wasn't pushing back down the hill and the gap was closed a bit (3:28). Back down the road I was starting to struggle and could hear the guy behind closing further (3:32) but I was probably aided by the short cross-country sections and then the final few hills towards the finish meant I could open small gaps and managed to hold him off on the sprint for the line (I wasn't doing much sprinting by that stage - 3:27). 17:18 official time, the guy behind has gone 30s quicker in recent months too.
10 seconds or so taken off my Parkrun PB, still a bit down on the 16:50 I ran during the 5 mile race around the Olympic Park a couple of years back having been doing some decent training, so should easily break 17 minutes this year if I do more than a couple of weeks of speed work. Good marker though and a decent guide as to pace ahead of city to surf next weekend.
Running (Road) warm up/down 26:30  4.8 km (5:31 / km) +50m 5:15 / km
ahr:144 max:161 shoes: Inov-8 Road-X 255 (old)
Shuffle home with Ondrej, calves struggling.