running race 21:04 [5] 5.04 km (4:11 / km) +34m 4:03 / km
ahr:164 max:172 shoes: Adidas Pureboost DPR
Monsal Trail Park Run
wanted to do this to set a marker for Sprint champs training; new course is slower, with the climb now all in the second half; started steady and was pleased to do 3.47 for the first km, but was passed by six or seven over the next km or so, cadence dropped at the turn and didn't really put in a finish, worst time I've ever done but then I've only done four (plus two around the twisty Whitworth Pk)
3.47 4.04 4.19 4.28 4.18 (0.11 - Garmin recorded extra 40m)
good news: no problems with the knee, bad news was quite phlegmy after