Running 17:49  3.55 km (5:01 / km) +40m 4:45 / km
Jogging and bits with Tam as WU. Slightly concerned by lack of zippiness.
Running race 29:45  9.19 km (3:14 / km) +80m 3:06 / km
2nd leg of National Road Relays. Went out to try and catch a few people ahead and did that pretty quick. Then Max came past (had no idea how far behind he had started) and decided to try and stick with him for as long as possible, fully aware that I would probably fall off at some point and die a horrendous death. Didn't really enjoy the subway / bridge / uphill section up to the station but just concentrated on Max. There were a few times he got a couple of metres on me and I thought that was that, but would just try and grit it out a bit longer. On the windy stretch I was going through phases of feeling shit, and then feeling ok. The two leaders weren't far ahead and before long we caught up. I think Max relaxed a bit at this point because it felt like the pace dropped a tad, but personally I was suffering quite hard. Also threw up a couple of tangfastics in my mouth. Was relieved to hit the downhill half and we had a nice little pack of 4. At one point I got a bit carried away and hit the front, partly because I thought we were closer than we were. Unfortunately it dragged quite hard from here, Max put the hammer down and my legs decided they'd had enough. So the last couple of k were a right crawl, losing ground on those three and being passed by one more guy. Bit of an annoying finish but can't really complain.
Team came 7th in a strong year and fun day out - happy days.
Running 7:20  1.28 km (5:44 / km)
Tried to warm down, tanned a pack of cookies instead.