Running 17:09 [2] 4.09 km (4:12 / km) +43m 3:59 / km
shoes: Nike Structure 21
Warm up around the roads. Shorts, t-shirt and cap weather.
Running 30:00 [4] 9.44 km (3:11 / km) +106m 3:01 / km
shoes: Brooks Mach 18
2x (5, 3, 2 mins) all off 90secs, 5x 75secs off 60secs, 5x 45secs grass session at the Sportmans. Grass nice and dry now. Hips very tight the whole way through, ice bath needed. Shorts and Vest yet boiling up, nice.