Before and after the 5k. Again, not really feeling it during the warm-up, which I may have to accept is not a useful indicator
Run race 23:33  5.0 km (4:43 / km) shoes: Asics 2017
Waterfront 5k. Continuing at the same rate of improvement I should be challenging the PB before Christmas - but I suspect steps forward are going to get a bit smaller from here. Kept the 22:30 pacer in my sights for almost 2 km which seemed ok but unsure I could have stayed with him much longer if I had tried. 1130 at the turn so in theory 23 minutes should be in range. I spent most of the 4th km with another guy as I thought we both needed the support even though I probably had a bit more speed in reserve. So that could give me room for improvement but if I'd continued on at my own pace tonight, I probably would have struggled to keep it up right to the end.
Recovery run, Kaitoke again but a few additions to the previous loop and mostly in the opposite direction to try to take some sting out of the hills (kind of successful). Actually felt quite good for coming off a pretty solid weekend, so did wonder if I really needed to get this in - until I actually started the run, was definitely necessary to get the legs moving! And still a nice place for a short run.