Running17:09  4.09 km (4:12 / km) +43m3:59 / km shoes: Nike Structure 21
Warm up around the roads. Shorts, t-shirt and cap weather.
Running30:00  9.44 km (3:11 / km) +106m3:01 / 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.
Running17:49  4.01 km (4:27 / km) +40m4:14 / km shoes: Nike Structure 21
WD. Down to shorts and a cap covered in water to keep me cool, Hawkins Style. Luckily I only had to run a 4km at warm down pace instead of 40+ km at marathon pace.
Running30:00  7.11 km (4:13 / km) +59m4:03 / km shoes: Nike Structure 21