5 PM
running warm up/down 9:13 [2] 1.81 km (5:06 / km) +36m 4:38 / km
ahr:137 max:150 shoes: Adidas Pureboost DPR
around Morledge before a tempo 5km
running tempo 20:50 [4] 5.0 km (4:10 / km) +9m 4:08 / km
ahr:154 max:168 shoes: Adidas Pureboost DPR
5km at tempo pace out and back along cycle path: 3.55 4.16 4.19 4.20 3.59 - not bad outside of race conditions
running warm up/down 2:15 [2] 0.31 km (7:15 / km) +16m 5:46 / km
ahr:145 max:157 shoes: Adidas Pureboost DPR
jog home, right hamstring a little tight after I finishing the 5km, also as I set off