Road running warm up/down 35:00 [2] 4.5 mi (7:47 / mi) +100m 7:17 / mi
Decent warm up jog plus strides then 15 minutes cool down after. Definitely needed to loosen the legs off
Road running race 14:25 [5] 3.12 mi (4:37 / mi)
Armagh 5k. Top class field and flat course, 5 laps of a circuit, although in the dark with just streetlights. This made it quite hard for me to judge the pace and I went very fast for the first part, I would hate to see spilt times. It felt quite comfortable with so many other guys running fast but then it hit me with 2km to go and I slowed down a lot, so did lots of others though. I was pushed all the way to the line and lost some places in the last 400m which annoyed me. These track guys can really sprint at the end of a race. Happy to get a PB by 20s, I had no idea how it would go after not racing for over 6 weeks. Doing a race like this makes me realise I need to be 20 seconds quicker to be a decent road runner, I was only 24th place.